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Seated Dumbbell Alternate Shoulder

A seated alternating dumbbell raise sequence that hits the front and side deltoids by switching arms each rep, useful for balanced delt volume with light loads.

ShouldersDumbbellShoulder raise
GoLightWeight mediadumbbell-seated-alternate-shoulder

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Primary

Anterior deltoidsLateral deltoids

Secondary

Upper trapeziusSerratus anteriorRotator cuff

Equipment

Dumbbell

Pattern

Shoulder raise

Setup

  1. 01Sit tall on a flat bench with a light dumbbell in each hand.
  2. 02Let the arms hang at your sides with palms facing in and a soft elbow bend.
  3. 03Set the shoulder blades down and back and brace the trunk.
  4. 04Plant both feet so the torso cannot rock.

Execution

  1. 01Raise one arm to shoulder height, either straight in front or out to the side depending on the target rep.
  2. 02Pause briefly at the top with the arm parallel to the floor.
  3. 03Lower under control to the start position.
  4. 04Alternate arms each rep, keeping the tempo identical on both sides.

Checkpoints

  • -Only one arm moves at a time; the other hangs quietly.
  • -The arm stops at shoulder height, not above.
  • -The torso stays upright with no side-to-side lean.
  • -Elbow angle stays constant through the raise.

Common mistakes

  • -Swinging the torso to help the dumbbell up.
  • -Shrugging the working shoulder toward the ear.
  • -Rushing the lowering phase.
  • -Using different ranges of motion on the left and right arms.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per arm at the end of a shoulder session.
  • -Keep it strict and light; the alternating format is about control, not load.
  • -Slot it as a finisher after heavy pressing rather than as a main lift.

Related exercises

Seated Dumbbell Alternate Front Raise

Dumbbell / Shoulders

Seated Dumbbell Lateral Raise

Dumbbell / Shoulders

Standing Dumbbell Alternate Raise

Dumbbell / Shoulders

Dumbbell Lateral to Front Raise

Dumbbell / Shoulders

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