Alternating Deltoid Raise

Alternating Deltoid Raise is a isolation strength exercise using dumbbell that trains the shoulders.

Open in MyoAmigo →

Primary muscles: Shoulders

How to do it

1. In a standing position, hold a pair of dumbbells at your side.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. Return the weights to your side.
4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. Return the weights to the starting position and continue alternating to the front and side.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Alternating Deltoid Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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