Shoulders
The main muscle group listed for this exercise.
Exercise guide
Alternating Deltoid Raise
Alternating Deltoid Raise is a beginner-friendly shoulder exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
No secondary muscle group is listed for this variation.
Strength
Movement pattern: raise. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Alternating Deltoid Raise
- 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.
- On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
- Return the weights to the starting position and continue alternating to the front and side.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseDumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseFront Dumbbell Raise
Front Dumbbell Raise is a beginner-friendly shoulder exercise performed with dumbbells.
View exerciseFront Incline Dumbbell Raise
Front Incline Dumbbell Raise is a beginner-friendly shoulder exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Alternating Deltoid Raise.
What muscles does Alternating Deltoid Raise work?
Alternating Deltoid Raise primarily trains the shoulders.
Is Alternating Deltoid Raise beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Alternating Deltoid Raise?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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