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Alternating Deltoid Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Alternating Deltoid Raise: starting positionAlternating Deltoid Raise: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Alternating Deltoid Raise

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

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Deltoid Raise

Questions

What muscles does the Alternating Deltoid Raise work?

Mainly the shoulders.

Is the Alternating Deltoid Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Alternating Deltoid Raise?

Good alternatives that train the shoulders: Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise, Dumbbell Scaption or External Rotation.

How many sets and reps of the Alternating Deltoid Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).