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.
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.
Variations
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