TETSUDumbbell Standing Alternate Raise
The Dumbbell Standing Alternate Raise is a dumbbell exercise for the shoulders that primarily targets the delts, with the traps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing Alternate Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and your core engaged.
- Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Standing Alternate Raise work?
The Dumbbell Standing Alternate Raise primarily targets the delts. The traps and forearms work as supporting muscles.
What equipment do I need for the Dumbbell Standing Alternate Raise?
You need a dumbbell to perform the Dumbbell Standing Alternate Raise.
How many sets and reps of the Dumbbell Standing Alternate Raise should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Standing Alternate Raise works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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