Alternating Deltoid Raise

A shoulder isolation exercise where you alternate raising dumbbells in front and to the side. Develops all three deltoid heads.

Instructions

1. Stand upright with a slight bend in your knees and a pair of dumbbells at your sides.
2. Keep your elbows slightly bent throughout the movement.
3. Raise the dumbbells directly in front of you to shoulder height, avoiding any swinging or momentum.
4. Hold briefly at the top while squeezing your shoulders.
5. Lower the dumbbells back to your sides in a controlled manner.
6. On the next repetition, raise the dumbbells laterally out to your sides to about shoulder height.
7. Hold briefly and lower back to your sides.
8. Continue alternating between front raises and lateral raises for all repetitions.

Tips

• Maintain good posture with your chest up and shoulders back.
• Control the weight throughout; do not swing or use momentum.
• Keep a slight bend in your elbows to reduce shoulder stress.
• Raise the dumbbells only to shoulder height, not higher.
• This alternating pattern allows you to train all three deltoid heads effectively.