Male model ex_LUXCKH

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Shoulders · Dumbbell

Dumbbell Standing Alternate Raise

intermediatestrengthOne side at a time

Dumbbell Standing Alternate Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell Standing Alternate Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides and palms facing backward.
Raise the right dumbbell in front of you until your arm is parallel to the floor, keeping a slight bend in your elbow.
Lower the right dumbbell back to the starting position and then raise the left dumbbell in front of you until your arm is parallel to the floor.
Continue alternating the raise between your right and left arms for the desired number of repetitions.

Form tips

Use a controlled motion to avoid swinging the weights and maintain proper form.
Keep your head and neck in a neutral position, looking straight ahead.
Avoid locking your elbows at the top of the movement to reduce joint strain.

Dumbbell Standing Alternate Raise alternatives

Ez Bar Standing Front Raise

Standing Y Raise

Plate Front Raise

Band Front Raise

More delts exercises

Standing Front Raise Dumbbell

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Dumbbell Seated Alternate Front Raise

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Dumbbell Standing Front Raise Above Head

Delts · intermediate

Dumbbell Standing Single Arm Cross Raise

Delts · intermediate

Dumbbell Standing Alternate Vertical Front Raises

Delts · intermediate

Dumbbell Standing Alternate Overhead Press

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Band Y Raise

Delts · beginner

Dumbbell Front Raise

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Dumbbell Standing Alternate Raise FAQ

What muscles does Dumbbell Standing Alternate Raise work?

Dumbbell Standing Alternate Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Standing Alternate Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Standing Alternate Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Standing Alternate Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Standing Alternate Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Standing Alternate Raise?

Other exercises for the delts include Ez Bar Standing Front Raise, Standing Y Raise, Plate Front Raise and Band Front Raise.

For developers

Use Dumbbell Standing Alternate Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LUXCKH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LUXCKH",
  "name": "Dumbbell Standing Alternate Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_LUXCKH/mp4-720.mp4?…",
    "poster": "https://…/ex_LUXCKH/poster.jpg?…"
  }
}