A beginner strength exercise done with a dumbbell that mainly works the shoulders. In a standing position, hold a pair of dumbbells at your side. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. Return the weights to your side.
Updated
Primary
Shoulders
Equipment
Dumbbell
Level
beginner
Alternating Deltoid Raise demonstration
Alternating Deltoid Raise, starting positionAlternating Deltoid Raise, finishing position
How to Perform
1In a standing position, hold a pair of dumbbells at your side.
2Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3Return the weights to your side.
4On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5Return the weights to the starting position and continue alternating to the front and side.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
