Exercise guide · Beginner · Compound

Dumbbell Standing Alternate Raise: How to Do It & Muscles Worked

The dumbbell standing alternate raise is a shoulder exercise that targets the deltoid muscles by lifting dumbbells alternately to the side, improving shoulder strength and stability.

Primary muscles
Shoulders
Secondary muscles
Traps , Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell standing alternate raise
Front view: muscles worked by the dumbbell standing alternate raise. Primary: shoulders. Secondary: traps and forearms.
Back view: muscles worked by the dumbbell standing alternate raise. Primary: shoulders. Secondary: traps and forearms.
Primary Secondary

How to do the dumbbell standing alternate raise

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Step 2: Keep your back straight and your core engaged.
  3. Step 3: Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Step 4: Continue lifting until your arm is parallel to the ground.
  5. Step 5: Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Step 6: Repeat with the other arm.
  7. Step 7: Alternate between arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell standing alternate raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Standing Alternate Raise alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.