How to do the Alternating Deltoid Raise

Steps

1. In a standing position, hold a pair of dumbbells at your side.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. Return the weights to your side.
4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. Return the weights to the starting position and continue alternating to the front and side.

Tracking it in OneRep

Add the alternating deltoid raise to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.