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Dumbbell Alternate Lateral Raise
Dumbbell alternate lateral raise isolates the medial deltoids to build shoulder width and definition, enhancing upper body aesthetics and posture through controlled abduction.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
5/10Anterior Delts
Traps
4/10Upper Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing in and a slight elbow bend.
- Engage your core and keep torso upright.
- Raise one dumbbell laterally with elbow slightly bent, leading with the elbow.
- Lift until arm is parallel to floor, thumb pointing up.
- Pause briefly at the top to squeeze the deltoid.
- Lower the dumbbell slowly to start position, resisting gravity.
- Alternate to the other arm and repeat.
Coaching Tips
Form Cues
- Lead with elbows
- Pour water from pitcher
- Keep core tight
- Avoid shrugging shoulders
Breathing
Inhale as you lower the dumbbell; exhale as you lift.
Tempo
3-1-2
Range of Motion
Raise arm from hanging at side to parallel with floor in scapular plane, about 20-30 degrees forward; avoid going above shoulder height.
Safety
Safety Notes
- Use light weights to maintain control
- Stop if shoulder pain occurs
- Warm up shoulders first
- Consult professional for pre-existing shoulder issues
Spotting
Spotting not required; focus on self-controlled form with light weights.
Common Mistakes
- Swinging with momentum
- Leaning torso side to side
- Locking elbows straight
- Lifting above parallel
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range
Build Up First
- Basic standing posture control
Also known as
Alternating Dumbbell Side Raise, One-Arm Dumbbell Lateral Raise, Dumbbell Single-Arm Lateral Raise
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