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Alternating Deltoid Raise

Shoulders
DumbbellBeginnerPushIsolation
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Estimated starting range low
22–33 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1In a standing position, hold a pair of dumbbells at your side.
  2. 2Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  3. 3Return the weights to your side.
  4. 4On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
  5. 5Return the weights to the starting position and continue alternating to the front and side.

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Similar lifts

Barbell Incline Shoulder Raise 49.5–82.5 lb × 8–12 Cable Seated Lateral Raise 38.5–55 lb × 8–12 Car Drivers 49.5–71.5 lb × 8–12 Crucifix 44–82.5 lb × 8–12 Dumbbell Incline Shoulder Raise 16.5–33 lb × 8–12 Dumbbell Scaption 27.5–44 lb × 8–12
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