Alternating Deltoid Raise

Execution

1. Brace your core lightly and keep a slight, fixed bend in your elbows for the whole set.
2. Raise both arms straight out in front to shoulder height, without swinging your torso.
3. Lower back to the start under control.
4. On the next rep, raise both arms out to the sides up to shoulder height, palms facing down.
5. Lower under control, then keep alternating between the front raise and the lateral raise for the rest of the set.

Quick cues

• Elbows locked at one fixed angle.
• Raise to shoulder height, no higher.
• Torso still, no swinging.
• Lower slower than you raised.

Common faults

• Fault: Swinging the torso to help heave the weight up

  Fix: Drop the weight and brace the core before each rep so the torso stays still.

• Fault: Raising the weight above shoulder height, shrugging it toward the ears

  Fix: Stop right at shoulder height and actively pull the shoulders down before each raise.

• Fault: Locking the elbows fully straight, loading the elbow joint

  Fix: Hold a small, fixed bend in the elbow for the entire set.

• Fault: Letting the weight drop instead of lowering it under control

  Fix: Count 2 seconds on the way down so the shoulder works on both halves of the rep.