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Standing Alternate Raise

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Anterior
Secondary MusclesDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
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Introduction to the Standing Alternate Raise

The Standing Alternate Raise is a highly effective exercise that primarily targets the shoulders, but also engages the core and improves overall body balance. It is suitable for individuals of all fitness levels, from beginners to advanced athletes, as it can be easily modified to match any strength or endurance level. Incorporating this exercise into your routine not only enhances shoulder strength and stability but also helps in improving posture, making it a desirable choice for those aiming for a comprehensive upper body workout.

Performing the: A Step-by-Step Tutorial Standing Alternate Raise

  • Keeping your torso stationary, lift the left dumbbell to the front of you while keeping your elbow slightly bent. Continue to lift it until your arm is slightly above parallel to the floor. Exhale as you perform this step and pause for a second at the top.
  • Lower the left dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. Inhale as you perform this step.
  • Continue alternating in this manner until all of the recommended repetitions for each arm have been completed.
  • Make sure to keep control of the movement and avoid swinging the dumbbells, this will ensure you are fully engaging your muscles during the exercise.

Tips for Performing Standing Alternate Raise

  • Controlled Movement: Raise one arm at a time to shoulder height, keeping the arm straight but not locked. Avoid swinging the dumbbell, as this can use momentum rather than muscle strength, reducing the effectiveness of the exercise.
  • Keep Your Core Engaged: Tighten your abdominal muscles throughout the exercise. This not only helps to maintain your balance but also works your core muscles. A common mistake is to relax the core, which can lead to back strain.
  • Breathing Technique: Breathe out as you lift the dumbbell and breathe in as you lower it. This helps maintain a steady rhythm and ensures your muscles are getting enough oxygen.
  • Avoid Rushing: It's important to perform the exercise at a slow,

Standing Alternate Raise FAQs

Can beginners do the Standing Alternate Raise?

Yes, beginners can do the Standing Alternate Raise exercise. It is a relatively simple exercise that targets the shoulders and can be performed with light dumbbells. However, like with any new exercise, beginners should start with a weight that is comfortable and manageable, gradually increasing as strength improves. It's also important to use proper form to avoid injury. If unsure, it's always a good idea to seek guidance from a fitness professional.

What are common variations of the Standing Alternate Raise?

  • Incline Bench Alternate Raise: This version is performed while lying face down on an incline bench, targeting the shoulders from a different angle.
  • Lateral Raise with Resistance Bands: This variation uses resistance bands instead of dumbbells, providing constant tension on the muscles throughout the entire movement.
  • Bent-Over Alternate Raise: In this version, you bend over at the waist and raise the weights from this position, which targets the rear deltoids more than the standing version.
  • Standing Alternate Raise with Twist: In this variation, you twist your wrist as you lift the weight, so your palms face forward at the top of the movement, adding an extra challenge for the shoulders.

What are good complementing exercises for the Standing Alternate Raise?

  • Lateral Raises: Similar to the Standing Alternate Raise, Lateral Raises also work the deltoids and upper back muscles in a slightly different way, helping to enhance muscle balance and symmetry.
  • Upright Rows: By targeting the trapezius, deltoids, and biceps, Upright Rows complement the Standing Alternate Raise by working these muscles in a different manner, promoting overall shoulder health and strength.

Related keywords for Standing Alternate Raise

  • Dumbbell Shoulder Exercise
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  • Shoulder Toning with Dumbbells
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  • Dumbbell Workout for Shoulder Muscles