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Alternating Deltoid Raise

ShouldersDumbbellBeginnerIsolation
Alternating Deltoid Raise — start position
Start
Alternating Deltoid Raise — finish position
Finish
Muscles worked
PrimaryShoulders

How to do it

  1. 01

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

  2. 02

    Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.

  3. 03

    Return the weights to your side.

  4. 04

    On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.

  5. 05

    Return the weights to the starting position and continue alternating to the front and side.

In the app

Alternating Deltoid Raise appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With cable
With barbell
With bands

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