Variations of Dumbbell Alternate Lateral Raise
Lateral Raise - Arms
Sculpt broader shoulders and strengthen your deltoids with the dumbbell lateral raise.
Dumbbell 4 Ways Lateral Raise
Target all three heads of your deltoids with the Dumbbell 4 Ways Lateral Raise. This comprehensive exercise builds strong, well-defined shoulders through
Dumbbell Poliquin Lateral Raise
Sculpt powerful, round shoulders with the Dumbbell Poliquin Lateral Raise. This targeted exercise isolates the medial deltoids for superior shoulder
Dumbbell Partials Lateral Raise
Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled
Description
An exercise that targets the shoulders and upper back, performed by holding a dumbbell in each hand and alternately raising each arm to the side.
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How to Do Dumbbell Alternate Lateral Raise
- 1Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs. Maintain a slight bend in your elbows and keep your core engaged.
- 2Setup
Ensure your shoulders are retracted and depressed, avoiding shrugging them towards your ears. This pre-sets your shoulder girdle for optimal lateral deltoid activation.
- 3
Exhale and slowly raise one dumbbell out to the side, leading with your elbow, until your arm is parallel to the floor, forming a "T" shape with your body. Focus on lifting with your lateral deltoid, not momentum.
- 4
Inhale as you slowly lower the dumbbell back to the starting position with control, resisting gravity throughout the movement. Avoid letting the dumbbell drop or swing down.
- 5
Repeat the lifting motion with the other arm, alternating sides for the desired number of repetitions. Maintain a stable torso and avoid leaning or swaying during the exercise.
Tips
- Lead with the Elbow: Imagine pouring water out of a pitcher as you raise the dumbbell; this helps internally rotate the shoulder slightly and ensures the lateral deltoid is doing the work.
- Control the Eccentric: The lowering phase is crucial for muscle growth; resist the weight as it descends to maximize time under tension on the lateral deltoids.
- Slight Forward Lean: A very slight forward lean from the hips can help align the lateral deltoid fibers more effectively, potentially increasing activation.
- Keep Tension Constant: Don't let the dumbbells rest completely at the bottom; stop just short of full rest to maintain continuous tension on the deltoid muscles.
Common Mistakes
- ×Using Momentum/Swinging: Swinging the dumbbells up instead of a controlled lift reduces deltoid activation; reduce the weight and focus on a slow, deliberate movement.
- ×Shrugging Shoulders: Allowing your shoulders to rise towards your ears engages the traps instead of the deltoids; keep your shoulders depressed and focus on lifting purely to the side.
- ×Lifting Too High: Raising the dumbbells significantly above shoulder height can put unnecessary stress on the shoulder joint; stop when your arm is parallel to the floor.
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