ShouldersBeginner

Alternating Deltoid Raise

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Shoulders

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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