Dumbbells · Isolation
Alternating deltoid raise
Alternating deltoid raise mainly works your front shoulders and side shoulders. It also helps your upper back.
Step by step
- Stand tall, dumbbells at your sides, elbows slightly bent.
- Raise both arms to the front to shoulder height, then lower.
- Next rep, raise them to the sides, and keep alternating.
What you should feel
A burn in the front and side of your shoulders; your lower back and neck should not strain.
Common mistake
Swinging your body for momentum; lighten the weights and keep your torso still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Landmine pressFront shoulders, Chest
Overhead pressFront shoulders, Side shoulders
Machine shoulder pressFront shoulders, Side shoulders
Plate-loaded shoulder pressFront shoulders, Side shoulders
Smith machine shoulder pressFront shoulders, Side shoulders
Seated cable shoulder pressFront shoulders, Side shouldersQuestions
What muscles does the alternating deltoid raise work?
Alternating deltoid raise mainly works your front shoulders and side shoulders. It also helps your upper back.
Can I do the alternating deltoid raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the alternating deltoid raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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