Dumbbell Alternate Lateral Raise
Description
The dumbbell alternate lateral raise performs lateral raises one arm at a time in alternating fashion rather than bilaterally. The alternating pattern allows better focus on each side and reduces fatigue compared to simultaneous bilateral raises.
Muscle Group
Equipment Required
Dumbbell Alternate Lateral Raise Instructions
- Stand with dumbbells at your sides, palms facing your body.
- Stand tall with a slight bend in your elbows.
- Raise your right arm out to the side until the dumbbell is at shoulder height.
- Squeeze your lateral delt at the top. Pause briefly.
- Lower under control.
- As the right arm lowers, begin raising the left arm.
- Continue alternating for the desired reps.
- Use lighter weight than bilateral raises. Aim for 10 to 12 reps per side.
Dumbbell Alternate Lateral Raise Form & Visual
Dumbbell Alternate Lateral Raise Benefits
- Better focus per side than bilateral raises
- Continuous tension through alternating pattern
- Reduces overall fatigue
- Exposes left-right imbalances
- Builds lateral delt size
- Easy to load progressively
Dumbbell Alternate Lateral Raise Muscles Worked
- Lateral deltoid (primary)
- Anterior deltoid
- Upper trapezius
- Supraspinatus
Dumbbell Alternate Lateral Raise Variations & Alternatives
- Dumbbell Lateral Raise (bilateral)
- Dumbbell Seated Lateral Raise
- Single-Arm Cable Lateral Raise
- Leaning Lateral Raise
- DB Full Can Lateral Raise
