Dumbbell Standing Alternate Raise

Dumbbell Standing Alternate Raise

The Dumbbell Standing Alternate Raise is a fantastic exercise for targeting the muscles in your shoulders and upper back. It is a simple yet effective movement that can be performed at home or in the gym with a pair of dumbbells. This exercise primarily works your deltoids, which are the muscles responsible for raising your arms and helping to stabilize your shoulders. To perform the Dumbbell Standing Alternate Raise, begin by standing tall with your feet shoulder-width apart and a dumbbell in each hand. Start with your arms by your sides, palms facing inward towards your body. Engage your core muscles to maintain good posture throughout the exercise. Raise one dumbbell out to the side until your arm is parallel to the ground, keeping a slight bend in your elbow. Pause at the top of the movement, then slowly lower the dumbbell back down to the starting position. Repeat on the opposite side and continue alternating back and forth. It's important to keep a controlled movement, avoiding any jerking or swinging motion. Focus on using your shoulder muscles to lift the dumbbells, and if needed, use lighter weights to ensure proper form. As with any exercise, it's essential to listen to your body and stop if you experience any sharp pain or discomfort. As you progress and feel more comfortable with the Dumbbell Standing Alternate Raise, you can gradually increase the weight to continue challenging your muscles. This exercise can be incorporated into your upper body or shoulder workout routine, or even as a standalone exercise to promote shoulder strength and stability.


  • Grab a pair of dumbbells and stand with your feet shoulder-width apart.
  • Hold the dumbbells by your sides with your palms facing your body.
  • Initiate the movement by raising one dumbbell straight out in front of you, while keeping your arm slightly bent at the elbow.
  • Continue lifting the dumbbell until it is parallel to the ground.
  • Pause for a moment at the top of the movement, focusing on squeezing your shoulder muscles.
  • Lower the dumbbell back down to the starting position in a controlled manner.
  • Repeat the movement with the opposite arm.
  • Alternate the raising motion between the left and right arms for the desired number of repetitions.

Tips & Tricks

  • Focus on form and technique to ensure you are lifting the dumbbells correctly.
  • Increase the weight gradually to challenge your muscles and continue making progress.
  • Engage your core throughout the exercise to maintain stability and balance.
  • Keep your movements slow and controlled to effectively target the shoulder muscles.
  • Incorporate proper breathing by exhaling during the lifting phase and inhaling during the lowering phase.
  • Alternate sides with each repetition to work both shoulders evenly.
  • Maintain a neutral spine by keeping your back straight and avoiding any excessive arching or rounding.
  • Avoid using momentum to lift the dumbbells; rely solely on your shoulder muscles.
  • Add variety by performing this exercise seated or on an inclined bench for different angles of stimulation.
  • Always warm up before performing this exercise to reduce the risk of injury.


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