Alternating Deltoid Raise

A combination shoulder exercise alternating between front and lateral raises to target different heads of the deltoid. Provides comprehensive shoulder development in a single movement pattern.

deltoid anteriordeltoid lateral

Category: strength
Level: beginner
Force: push
Mechanic: isolation
Equipment: dumbbell

Instructions

In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.

Tips

Keep a slight bend in the elbows throughout
Raise weights to shoulder height, not above
Control the descent to maximize muscle tension
Avoid swinging or using momentum

Common mistakes

Raising weights too high above shoulder level
Using momentum instead of controlled movement
Allowing shoulders to shrug during the lift

Safety

Use lighter weights when combining movement patterns. Stop if experiencing shoulder impingement pain during overhead movements.

Variations

Lateral Raise - With Bands
Face Pull
Dumbbell Incline Row
Barbell Bent Over Reverse Fly
Band Pull-Aparts for Rear Delt