Alternating Deltoid Raise

Shoulders

Alternating Deltoid Raise

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A dumbbell raise performed one arm at a time that targets the front or side of the shoulders.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with a dumbbell in each hand, arms at your sides.
2Keep your knees slightly bent and your core tight.

How to perform

1Raise one dumbbell in front of you with a straight arm until it reaches shoulder height.
2Pause briefly at the top.
3Lower the dumbbell slowly to your thigh.
4Raise the opposite arm and keep alternating.