Start
End
ShouldersBeginnerDumbbell
Alternating Deltoid Raise
رفع الدالية بالتبادل
Target Muscles
Shoulders
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
