Dumbbell Alternate Lateral Raise
Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Alternate Lateral Raise
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
- 01Setup
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.
- 02Setup
Ensure your shoulders are retracted and depressed, avoiding shrugging them towards your ears. This pre-sets your shoulder girdle for optimal lateral deltoid activation.
- 03
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.
- 04
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.
- 05
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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Is Dumbbell Alternate Lateral Raise good for beginners?
Dumbbell Alternate Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Alternate Lateral Raise?
You need Dumbbell to perform Dumbbell Alternate Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Alternate Lateral Raise?
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.
What are common mistakes when doing Dumbbell Alternate Lateral Raise?
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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Free · iPhone only · Available on the App Store