Alternating Dumbbell Front to Lateral Raise
One arm lifts front while the other lifts side in alternating reps.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Lateral raise · Standing
- Tracks
- Weight & Reps
Works
Shoulders Front Delts Side Delts
How to do it
- Stand tall holding a dumbbell in each hand at your sides.
- Keep a slight bend in your elbows throughout the movement.
- Raise one dumbbell straight in front of you to shoulder height.
- Lower the weight slowly back to the starting position.
- Immediately raise the other dumbbell out to your side to shoulder height.
- Lower the weight with control and repeat on the opposite side.
Common mistakes
- Using momentum to swing the weights upward.
- Raising the arms higher than shoulder level.
- Locking the elbows completely during the lift.
- Shrugging the traps instead of isolating the shoulders.
Safety
Stop if you feel pinching or sharp pain in your shoulder.
Tips
- Lead the movement with your elbows, not your hands.
- Keep your torso rigid to prevent swinging or cheating.
- Stop exactly at shoulder height to maintain tension on the deltoids.
- Exhale as you lift and inhale as you lower the weight.
Details
- Base movement
- Lateral raise
- Arms
- Alternating
- Arms straight or bent
- Bent arms
- Body position
- Standing
