Alternating Deltoid Raise

Alternating Deltoid Raise is a beginner-level isolation in the strength category that primarily works the shoulders. It is performed with dumbbells.

How to do it

1. 1In a standing position, hold a pair of dumbbells at your side.
2. 2Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. 3Return the weights to your side.
4. 4On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. 5Return the weights to the starting position and continue alternating to the front and side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.