Shoulders Exercise · Dumbbell
Dumbbell Standing Alternate Raise
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.
Go to the movement stepsAlso known as: Db Standing Alternate Raise, Dumbell Standing Alternate Raise
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Standing Alternate Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back upright and your core braced.
- Lift one dumbbell out to the side with a straight arm and your palm turned down.
- Keep raising it until your arm is level with the floor.
- Hold briefly at the top, then lower the dumbbell back down slowly.
- Perform the same raise with your other arm.
- Keep alternating arms until you complete the desired number of reps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Standing Alternate Raise mainly targets your Delts, with your Traps helping support the movement, along with your Forearms.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Standing Alternate Raise work?
- The Dumbbell Standing Alternate Raise mainly works your delts. It also helps strengthen your traps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Standing Alternate Raise?
- You do the Dumbbell Standing Alternate Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Standing Alternate Raise?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Standing Alternate Raise?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.