Exercise
Dumbbell Standing Alternate Raise
The Dumbbell Standing Alternate Raise lifts one arm at a time to build shoulder control, balance and steady strength.
Dumbbell Standing Alternate Raise
The Dumbbell Standing Alternate Raise is a shoulder exercise where you raise one dumbbell at a time while standing tall. Working one side at once keeps tension focused and helps you control the movement without relying on heavy weight or momentum.
You should feel the effort mainly in the shoulder of the working arm, while the rest of your body stays steady. Keep your posture upright, move the weight in a smooth and controlled tempo, and lift to a comfortable height without leaning or swinging. The non-working arm stays relaxed at your side.
This movement fits well in shoulder or upper body workouts as a controlled accessory exercise. You can make it easier by lowering the weight or range, or harder by slowing the lift and lowering phase while maintaining balance and clean form.
How to Perform the Dumbbell Standing Alternate Raise
- Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing your body in a neutral grip.
- Engage your core and maintain a straight back with a slight bend in your knees for stability.
- Keeping your arm straight with a slight bend in the elbow, exhale as you raise one dumbbell in front of your body to shoulder height.
- Lower the dumbbell back to the starting position with control as you inhale.
- Without pausing, raise the opposite arm to shoulder height in a lateral (side) motion while keeping your palm facing down.
- Lower the dumbbell back to the starting position with control while maintaining tension in your shoulder.
- Continue alternating between front raises and lateral raises, focusing on maintaining a steady rhythm and controlled movement throughout.
- Keep your shoulders pulled back and down away from your ears during the entire exercise to isolate the targeted muscles properly.
Important information
- Keep your wrists firm and in line with your forearms throughout the movement to prevent strain.
- Make sure your elbows maintain a slight bend (never locked) to protect your joints.
- Avoid using momentum or swinging the weights; the movement should come from your shoulders, not your lower back.
- If you experience shoulder pain, reduce the weight or consider modifying to single-plane raises instead of alternating between planes.
FAQ - Dumbbell Standing Alternate Raise
The exercise primarily targets the front (anterior) and side (lateral) deltoids of your shoulders. It also engages your trapezius as a secondary muscle group, while your core muscles work as stabilizers throughout the movement.
Choose weights that allow you to maintain proper form throughout 10-12 repetitions without excessive swinging or momentum. Most lifters perform this exercise effectively with lighter dumbbells (5-15 pounds) to ensure proper isolation and technique.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Increase difficulty by pausing for 1-2 seconds at the top of each rep, slowing down the eccentric (lowering) phase, or performing drop sets when you reach muscle failure. For advanced lifters, you can also try performing the movement without holding onto support to engage more core stabilizers.
Include this exercise 1-2 times weekly as part of your shoulder or upper body training. Place it after your compound shoulder movements like overhead presses, and aim for 3-4 sets of 10-15 reps per side for optimal muscle development and endurance.
Dumbbell Standing Alternate Raise
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
