Dumbbell Standing Alternate Raise
Description
The dumbbell standing alternate raise performs the standard lateral raise one arm at a time. While one dumbbell stays at the side, the other raises out to shoulder height. The alternating pattern increases time under tension on each side and creates anti-lateral-flexion demand for the core.
Muscle Group
Equipment Required
Dumbbell Standing Alternate Raise Instructions
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Brace your core and stand tall.
- Maintain a slight bend in the elbows throughout.
- Raise the right dumbbell out to the side to shoulder height.
- Keep the left dumbbell at the side.
- Squeeze the right medial delt at the top.
- Lower the right dumbbell back to the side with control.
- Raise the left dumbbell while the right stays still. Alternate sides each rep.
Dumbbell Standing Alternate Raise Form & Visual
Dumbbell Standing Alternate Raise Benefits
- Increases time under tension on each side
- Strict alternating pattern
- Builds shoulder width
- Adds anti-lateral-flexion core challenge
- Corrects left-right imbalances
- Useful for hypertrophy training
Dumbbell Standing Alternate Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
Dumbbell Standing Alternate Raise Variations & Alternatives
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Single Arm Lateral Raise
- Dumbbell Front Raise
