Alternating Deltoid Raise
How to do the Alternating Deltoid Raise
- 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.
How to program the Alternating Deltoid Raise
Sets and reps
As an isolation movement, the Alternating Deltoid Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Alternating Deltoid Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Alternating Deltoid Raise work?
The Alternating Deltoid Raise primarily targets the Shoulders.
What equipment do I need for the Alternating Deltoid Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Alternating Deltoid Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
