How to do the Dumbbell Standing Alternate Raise
Dumbbell Standing Alternate Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Forearms.
Dumbbell Standing Alternate Raise demonstration · © GymiaFit
Dumbbell Standing Alternate Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Standing Alternate Raise step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- 2Keep your back straight and your core engaged.
- 3Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
- 4Continue lifting until your arm is parallel to the ground.
- 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6Repeat with the other arm.
- 7Alternate between arms for the desired number of repetitions.
Dumbbell Standing Alternate Raise — questions
What muscles does the Dumbbell Standing Alternate Raise work?
The Dumbbell Standing Alternate Raise primarily targets the Delts. It also recruits the Traps, Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing Alternate Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing Alternate Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Standing Alternate Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Standing Alternate Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.