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Shoulders Dumbbell Intermediate Unilateral Video

How to do the Alternating Dumbbell Lateral Raise with Pause

Primary: Side Delts · also works Traps, Upper Back.

The Alternating DB Lateral Raise with Pause is an isolation exercise that mainly targets the shoulder muscles, particularly the lateral deltoids. By using dumbbells and pausing at the top of each rep, it enhances muscle engagement and builds strength and definition in the shoulders. The alternating motion allows for better focus and muscle coordination.

Demo video: Alternating Dumbbell Lateral Raise with Pause · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides.

  2. 2

    Lift one dumbbell to the side with a slight bend in your elbow until your arm is parallel to the floor.

  3. 3

    Pause at the top of the movement, then slowly lower it back to the starting position and repeat with the other arm.

Coaching cues

  • Keep your core engaged to maintain stability.
  • Avoid swinging the weights; use a controlled motion.
  • Don't raise the weights above shoulder level to prevent strain.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Alternating Dumbbell Lateral Raise with Pause alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Lateral RaiseDumbbell · beginner Upright RowDumbbell · intermediate Bent Over Side RaisesDumbbell · intermediate Dumbbell Front & Side Raise SupersetDumbbell · intermediate Dumbbell Seated Lateral RaisesDumbbell · intermediate Arm CirclesBodyweight · beginner

Frequently asked questions

What muscles does the Alternating Dumbbell Lateral Raise with Pause work?

Primary: Side Delts. Secondary: Side Delts, Traps, Upper Back

How many sets and reps of Alternating Dumbbell Lateral Raise with Pause should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Alternating Dumbbell Lateral Raise with Pause?

Same movement pattern, different equipment: Dumbbell Lateral Raise, Upright Row, Bent Over Side Raises, Dumbbell Front & Side Raise Superset, Dumbbell Seated Lateral Raises, Arm Circles.

Is the Alternating Dumbbell Lateral Raise with Pause good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.