Step by step instructions, muscle activation and variants for the Dumbbell Standing Alternate Raise.
The dumbbell standing alternate raise targets the front deltoid by lifting one dumbbell at a time in a forward arc while standing upright. Alternating arms keeps each shoulder under continuous time under tension and allows a full range of motion per rep.
The Dumbbell Standing Alternate Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
