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Exercise 0415 · REF SxHteRW

Dumbbell Standing Alternate Raise exercise animation

Dumbbell Standing Alternate Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Alternating sides on a raise lets you focus completely on one arm's form at a time, which tends to clean up the swinging and momentum that creeps into raising both dumbbells together. It's a small change, but it usually means slightly stricter reps and a better feel for the deltoid doing the work.

How to Do the Dumbbell Standing Alternate Raise

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and your core engaged.
  3. Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Alternate Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Standing Alternate Raise work?
The Dumbbell Standing Alternate Raise primarily targets the delts, with the traps and forearms assisting.
What equipment do I need for the Dumbbell Standing Alternate Raise?
The Dumbbell Standing Alternate Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Alternate Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.