Shoulders · Dumbbell
Dumbbell Standing Alternate Raise
How to do the dumbbell standing alternate raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall with a dumbbell in each hand at your sides, palms facing in. Raise one dumbbell out to the side until your arm is about shoulder height, leading with your elbow, then lower it as you raise the other side. Alternate arms for reps, keeping your torso still.
- 1Feel your side delts working as each arm rises to shoulder height
- 2Lead with your elbows and keep a soft bend in them
- 3Lower each dumbbell slowly under control
Common mistakes
- Don't swing the weights up with body momentum
- Avoid shrugging your shoulders toward your ears
- Don't raise the dumbbells above shoulder height
Muscles worked
The dumbbell standing alternate raise mainly works the side delts, with the upper traps and front delts assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the dumbbell standing alternate raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.