Alternating Deltoid Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Deltoid Raise is a shoulder-focused dumbbell exercise designed to target the deltoid muscles while also engaging the trapezius as a secondary muscle group. Performed by raising one dumbbell at a time in an alternating pattern, this movement emphasizes shoulder stability, muscle control, and balanced development between both arms. It can be executed standing or seated, typically with a neutral or pronated grip, depending on the variation. The isolated nature of the exercise helps reduce momentum and allows for better focus on each side of the body, making it a great choice for enhancing muscular symmetry and strength in the shoulders.
How to Perform
Stand upright with a dumbbell in each hand, arms relaxed by your sides, and your feet placed about shoulder-width apart. Keep your core engaged and your shoulders pulled slightly back to maintain good posture.
Without using momentum, lift the dumbbell in one hand out to the side until your arm is parallel to the floor and your hand is roughly in line with your shoulder. Your palm should be facing downward at the top of the movement.
Pause briefly at the top to squeeze your shoulder, then slowly lower the weight under control back to your side.
On the next repetition, use the opposite arm to raise the dumbbell straight out in front of you to shoulder height, again keeping the movement smooth and controlled without swinging or leaning.
Hold this front raise position momentarily, then return the dumbbell to the starting position. Continue alternating between side and front raises, switching arms each time, for the desired number of repetitions and sets.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and spine neutral throughout to maintain balance and prevent lower back strain.
Use a controlled tempo to avoid momentum, which can reduce muscle activation and increase injury risk.
Avoid shrugging your shoulders during the movement to minimize unwanted trap engagement.
Select a light to moderate weight that allows you to lift with proper form without swinging.
Slightly bend your elbows to reduce stress on the joints and keep tension on the deltoids.
Breathe steadily—exhale as you lift the weight, and inhale as you lower it back down.
Don’t raise the dumbbells above shoulder level to avoid excessive strain on the shoulder joint.
Alternate arms smoothly without rushing to maintain constant engagement and symmetry.
Keep your wrists in a neutral position to prevent unnecessary strain or discomfort.
Perform the exercise in front of a mirror if possible to monitor posture and arm alignment.
How Not to Perform
Do not swing the dumbbells or use momentum — this takes tension off the shoulders and puts unnecessary strain on your joints.
Avoid lifting weights that are too heavy — going too heavy can compromise form and shift the load to other muscles like the traps or lower back.
Don’t raise your arms above shoulder level — lifting too high increases the risk of shoulder impingement and reduces the effectiveness of the exercise.
Do not bend backward or arch your lower back — this places stress on your spine and indicates you're compensating for poor core stability or excess weight.
Avoid shrugging your shoulders during the movement — this shifts focus to the traps instead of keeping it on the deltoids.
Do not rush through reps — fast, uncontrolled movements reduce time under tension and make the exercise less effective for muscle growth.
Don’t let your wrists flop or bend excessively — keep them neutral to avoid joint discomfort and maintain proper alignment.
Avoid locking out your elbows completely or keeping them fully straight — a slight bend protects the joints and maintains muscular tension.
Do not alternate too quickly between arms — rushing reduces focus and control, leading to imbalanced form and muscle engagement.
Never perform the exercise with poor posture — slouched shoulders, forward head, or uneven stance all reduce effectiveness and increase injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
