Alternating Deltoid Raise
Alternating Deltoid Raise is a resistance exercise – alternating shoulder flexion and abduction exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius
- Exercise type
- Resistance exercise – alternating shoulder flexion and abduction
Exercise technique
- Stance
Stand with two dumbbells at your sides and your torso upright and stable.
- Arm shape
Bend your elbows slightly and maintain natural wrist alignment.
- Front repetition
Raise both arms forward to shoulder height without leaning backward.
- First return
Lower along the same front arc to your sides under control.
- Lateral repetition
On the next raise, open your arms sideways and slightly forward to shoulder height.
- Second return
Slowly close the lateral arc without hitting your thighs with the weights.
- Alternate
Alternate front and lateral raises from a quiet bottom starting position.
Key technique points
- Change direction at the bottom.
- Distinguish front and lateral paths.
- Maintain elbow angle in both raises.
- Do not generate momentum from your hips.
- Use shoulder height as your limit.
- Slow both descents equally.
Common mistakes
Changing direction in the air
Do not swing a front raise sideways within the same repetition; start each raise separately from the bottom.
Leaning back on front raises
Do not turn your chest toward the ceiling to lift the weights or reduce anterior-shoulder load through torso assistance.
Shrugging on lateral raises
Do not lift your shoulders toward your ears as your arms open; follow the lateral upper-arm path.
Changing elbow angle
Do not progressively bend your arms between front and lateral repetitions; maintain the same slight bend.
Hitting the thighs on descent
Do not bounce the dumbbells off your thighs for the next direction; stop their swing at the bottom.
Uneven movement
Do not raise your arms in different directions or to different heights; both hands should follow matching paths within each repetition.
Frequently asked questions
Alternating Deltoid Raise: why is “Changing direction in the air” a mistake?
Do not swing a front raise sideways within the same repetition; start each raise separately from the bottom.
Alternating Deltoid Raise: why is “Leaning back on front raises” a mistake?
Do not turn your chest toward the ceiling to lift the weights or reduce anterior-shoulder load through torso assistance.
Alternating Deltoid Raise: why is “Shrugging on lateral raises” a mistake?
Do not lift your shoulders toward your ears as your arms open; follow the lateral upper-arm path.
Alternating Deltoid Raise: why is “Changing elbow angle” a mistake?
Do not progressively bend your arms between front and lateral repetitions; maintain the same slight bend.
Alternating Deltoid Raise: why is “Hitting the thighs on descent” a mistake?
Do not bounce the dumbbells off your thighs for the next direction; stop their swing at the bottom.
Alternating Deltoid Raise: why is “Uneven movement” a mistake?
Do not raise your arms in different directions or to different heights; both hands should follow matching paths within each repetition.
What should I focus on when doing Alternating Deltoid Raise?
Change direction at the bottom. Distinguish front and lateral paths. Maintain elbow angle in both raises. Do not generate momentum from your hips. Use shoulder height as your limit. Slow both descents equally.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.