Dumbbell Standing Alternate Raise
Also known as: standing dumbbell alternate raise
Dumbbell Standing Alternate Raise trades complexity for overhead strength that holds up, and it works well after overhead pressing.
How to do Dumbbell Standing Alternate Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and your core engaged.
- Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Dumbbell Standing Alternate Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Standing Alternate Raise Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Standing Alternate Raise
Swap Dumbbell Standing Alternate Raise For
Dumbbell Standing Alternate Raise — Frequently Asked Questions
How do you do the Dumbbell Standing Alternate Raise?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your back straight and your core engaged. Raise one dumbbell to the side, keeping your arm straight and your palm facing down. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing Alternate Raise work?
The Dumbbell Standing Alternate Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing Alternate Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Alternate Raise good for beginners?
Not usually. The Dumbbell Standing Alternate Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Standing Alternate Raise?
Try the Band Standing Rear Delt Row, Kettlebell One Arm Jerk or the Barbell Thruster. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Alternate Raise the same as the standing dumbbell alternate raise?
Yes. The Dumbbell Standing Alternate Raise is also commonly called the standing dumbbell alternate raise. Different gyms and training programs label it differently, but "standing dumbbell alternate raise" refer to this same movement.
