Alternating Deltoid Raise

Also called alternating front raise, front delt raise and alternating raise.

Works

Shoulders

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. In a standing position, hold a pair of dumbbells at your side.

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

Cues

• Soft elbows, thumbs up.
• Raise one arm to shoulder height.
• No swinging, torso still.
• Lower for 2 seconds.

Common mistakes

• Swinging the weight up.
• Raising above shoulder height with a shrug.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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