Alternating Deltoid Raise

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Lateral Raise - With Bands Resistance Bands Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Band Pull Apart Resistance Bands Internal Rotation with Band Resistance Bands Alternating Kettlebell Press Kettlebell

Harder than the Alternating Deltoid Raise

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Alternating Deltoid Raise with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Alternating Deltoid Raise work?

The Alternating Deltoid Raise primarily works the shoulders. Car Drivers, Dumbbell Incline Shoulder Raise, and Dumbbell Scaption train the same muscle, across 9 equipment types.

What equipment do you need for the Alternating Deltoid Raise?

Dumbbells. Without dumbbells, Lateral Raise - With Bands, Handstand Push-Ups, and Shoulder Press - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Alternating Deltoid Raise suitable for beginners?

Yes, the Alternating Deltoid Raise is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Alternating Deltoid Raise go in a workout?

Late — the Alternating Deltoid Raise is isolation work, so it follows your compounds. Supersetting it with Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In cuts session time without extra rest.

Similar exercises

Car Drivers Barbell Dumbbell Incline Shoulder Raise Dumbbell Dumbbell Scaption Dumbbell Front Cable Raise Cable Machine Front Dumbbell Raise Dumbbell Front Incline Dumbbell Raise Dumbbell