Dumbbell Standing Alternate Raise
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell standing alternate raise is a shoulder isolation exercise that primarily targets the front delts (deltoid anterior), with the side delts, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting. You lift one dumbbell at a time to the front and alternate arms, which keeps each rep strict and lets you build shoulder size and control without swinging both arms at once.
Dumbbell Standing Alternate Raise: So führst du sie aus
- 1Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand at the front of your thighs, palms facing your body.
- 2Brace your core and pull your shoulder blades down, keeping a tall chest and a soft, slight bend in your elbows.
- 3Raise one dumbbell straight out in front of you in a controlled arc, leading with the wrist and keeping the elbow only slightly bent.
- 4Lift until the dumbbell reaches about shoulder height, with your arm roughly parallel to the floor.
- 5Pause briefly at the top, feeling the tension in the front of your shoulder, without shrugging or leaning back.
- 6Lower the dumbbell under control back to the front of your thigh.
- 7Repeat the same movement with the other arm, alternating sides for each rep.
- 8Continue alternating until you complete all reps, then lower both dumbbells under control.
Technik-Tipps
- Keep the working arm only slightly bent and fixed at that angle, so the front delt does the lifting instead of the elbow opening and closing.
- Raise to roughly shoulder height and no higher, where the front delt is doing the work, rather than swinging the weight up to your eye line.
- Keep the non-working arm relaxed at your side so it doesn't help drive the rep with body sway.
- Use a weight light enough that you can control both the lift and the descent — front raises expose momentum quickly.
- Breathe out as you raise the dumbbell and in as you lower it, keeping your core braced throughout.
Häufige Fehler
- Swinging the torso back and using momentum to throw the dumbbell up, which shifts the load off the front delt and strains the lower back.
- Lifting the dumbbell well above shoulder height, which lets the traps take over and adds little for the front delt.
- Shrugging the shoulders toward the ears during the raise, which trades front-delt tension for trap involvement.
- Letting the dumbbell drop quickly on the way down instead of lowering it under control, wasting half of each rep.
- Going too heavy, which forces both arms and the body to cheat and defeats the strict, alternating purpose of the movement.
Häufig gestellte Fragen
What muscles does the dumbbell standing alternate raise work?
It primarily works the front delts (deltoid anterior), with the side delts, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.
Why alternate arms instead of raising both dumbbells together?
Alternating lets you focus on one shoulder at a time, keeps each rep strict, and reduces the urge to use both arms and body sway to cheat the weight up. It also gives each side a brief rest between reps.
How high should I raise the dumbbell?
Lift until your arm is roughly parallel to the floor, around shoulder height. Going higher shifts the work onto your traps and adds little extra benefit for the front delt.
Is the dumbbell standing alternate raise good for beginners?
Yes. It is a simple isolation move, and lifting one arm at a time makes the motion easier to control. Start with a light weight and focus on a strict, momentum-free raise before adding load.
How many sets and reps should I do?
For shoulder hypertrophy, 3 sets of 10 to 15 reps per arm with a controlled tempo works well. Because this is an isolation exercise, lighter weight with strict form beats heavy, swinging reps.
