Alternating Dumbbell Lateral Raises
Alternating Dumbbell Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior deltoids and the upper trapezius.
Equipment
Dumbbells
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
The Alternating Dumbbell Lateral Raise is a highly effective isolation exercise designed to target the lateral deltoid muscles, which are crucial for achieving well-rounded shoulder development. By lifting one arm at a time, this variation not only enhances muscle activation and symmetry but also allows for greater focus and control, reducing the risk of injury. This exercise is particularly beneficial for those looking to improve shoulder width and definition, making it a staple in hypertrophy-focused training programs. Whether you're a beginner or an advanced lifter, incorporating Alternating Dumbbell Lateral Raises into your routine can significantly contribute to balanced and aesthetically pleasing shoulder musculature.Execution
How to Perform Alternating Dumbbell Lateral Raises
Setup
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your arms hanging at your sides, palms facing your body.
- Engage your core and keep your back straight.
Execution
- Raise your right arm to the side until it is parallel to the floor, keeping a slight bend in your elbow. Your palm should be facing the floor.
- Pause briefly at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue to alternate between your right and left arms for the desired number of repetitions.
Finishing
- After completing your set, carefully place the dumbbells back on the rack or the floor.
- Take a moment to stretch your shoulders and arms to cool down.