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Shoulders · Dumbbell · Beginner

How to do Dumbbell Standing Alternate Raise

The dumbbell standing alternate raise is a shoulder exercise that targets the deltoid muscles by lifting dumbbells alternately to the side, improving shoulder strength and stability.

Dumbbell Standing Alternate Raise demonstration
Primary muscle
Shoulders
Also works
Traps and Forearms
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Standing Alternate Raise, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and your core engaged.
  3. Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.

Muscles worked

Dumbbell Standing Alternate Raise works your shoulders as the main mover, with help from your traps and forearms.

Track Dumbbell Standing Alternate Raise in SPLYT

Dumbbell Standing Alternate Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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