Smart Workout Diary

Dumbbell Standing Alternating Lateral Raise

The standing alternating dumbbell lateral raise is a shoulder isolation exercise performed by lifting one dumbbell out to the side at a time. It primarily targets the lateral deltoids, with the upper back helping stabilize the shoulder girdle. It supports shoulder strength, muscular endurance, and balanced shoulder development.

Demonstration

Dumbbell Standing Alternating Lateral Raise — demonstration 1
Dumbbell Standing Alternating Lateral Raise — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart, holding a dumbbell at each side with a slight bend in the elbows.
  2. Brace: Keep your chest tall, ribs down, core engaged, and shoulders relaxed away from your ears.
  3. Raise one arm: Lift one dumbbell out to its side in a controlled arc, leading with the elbow and keeping the wrist neutral.
  4. Reach shoulder height: Stop when the upper arm is approximately parallel to the floor, without shrugging or leaning.
  5. Lower and alternate: Lower the dumbbell slowly to your side, then repeat with the other arm. Maintain a still torso throughout each repetition.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a light load: Choose dumbbells you can lift without swinging, leaning, or using momentum.
  2. Control the lowering phase: Lower each dumbbell slowly rather than letting it drop.
  3. Keep shoulders down: Avoid shrugging; think of reaching your arm outward rather than lifting your shoulder upward.
  4. Breathe steadily: Exhale as you raise the dumbbell and inhale as you lower it.
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