Strength · Beginner

Alternating Deltoid Raise

This exercise works the front and side portions of your shoulder by lifting a light dumbbell in two directions — straight forward and out to the side — alternating between them. Strong shoulders make it easier to reach overhead, carry groceries, and push yourself up from a chair. Because you alternate directions, you train the whole shoulder without overloading any one part. It's a good starting point if you've been inactive or are rebuilding shoulder strength.

1. 01

   Stand with your feet shoulder-width apart and a slight bend in your knees — not locked straight.

2. 02

   Hold one dumbbell in each hand, palms facing your thighs, arms hanging naturally at your sides.

3. 03

   Keep a soft bend in your elbows throughout — never lock them straight.

4. 04

   For the front raise: lift one arm forward until your hand is at shoulder height, then lower it slowly back down.

5. 05

   For the side raise: lift the opposite arm out to the side until your hand reaches shoulder height, then lower it slowly.

6. 06

   Keep your thumb slightly higher than your pinky as you lift to the side — like you're pouring a glass of water.

7. 07

   Squeeze your stomach muscles gently on every lift to keep your lower back from arching.

8. 08

   Move at a steady, controlled pace — about two seconds up and two seconds down.

• ×

  Using momentum to swing the weights up — if your torso rocks back as you lift, the weight is too heavy; drop down a size.

• ×

  Raising above shoulder height — going higher shifts stress onto your neck and upper trap; stop when your arm is parallel to the floor.

• ×

  Locking the elbow straight — a rigid arm puts strain on the joint; keep a gentle bend the entire time.

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  Shrugging your shoulders toward your ears during the lift — if your neck disappears, consciously press your shoulders down before you raise.

• ×

  Rushing through reps — if the weights are clanking or dropping fast, slow down; the lowering phase is half the work.