The Dumbbell Standing Alternate Raise is an exercise that primarily targets the shoulder muscles. It is a unilateral movement, meaning you work each shoulder independently, which helps in preventing muscle imbalances.
How to perform
To perform the Dumbbell Standing Alternate Raise:1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand, with your arms hanging down by your sides and palms facing your body.
2. Brace your core and keep your back straight throughout the exercise.
3. Raise one arm out to the side while keeping a slight bend in your elbow, lifting the dumbbell to shoulder height. Your palm should be facing the ground.
4. Lower the dumbbell back down to the starting position in a controlled manner.
5. Repeat the movement with the opposite arm.
6. Continue alternating between arms for the desired number of repetitions.
7. Remember to keep your movements slow and controlled to prevent momentum from taking over.
8. Focus on engaging your shoulder muscles to lift the dumbbells rather than using your back or hips.
It's important to start with lighter weights and gradually increase the weight as you progress to avoid injury. Do 3-4 sets of 10-15 repetitions on each arm.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.