Smart Workout Diary

Dumbbell Alternating Front Raise

The dumbbell alternating front raise is a single-arm-at-a-time shoulder exercise in which each dumbbell is lifted in front of the body to about shoulder height. It primarily trains the front deltoids, with assistance from the upper chest and core for control. It supports shoulder strength, muscular endurance, and balanced upper-body training.

Demonstration

Dumbbell Alternating Front Raise — demonstration 1
Dumbbell Alternating Front Raise — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart, holding a dumbbell in each hand in front of the thighs with palms facing the body.
  2. Brace the abdomen, keep the chest lifted, and maintain a slight bend in the knees. Keep the shoulders relaxed rather than shrugged.
  3. Raise one dumbbell forward with a softly bent elbow until it reaches about shoulder height. Keep the wrist neutral and avoid rotating the torso.
  4. Lower it slowly to the starting position under control while keeping the other arm still.
  5. Raise the opposite dumbbell in the same manner, continuing to alternate sides for the planned repetitions.
  6. Use a light, controllable load and stop the set if you feel sharp pain or cannot keep the torso still.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Control the tempo: lift smoothly and lower more slowly; do not swing the dumbbells.
  2. Keep the range appropriate: stop around shoulder height rather than lifting high overhead.
  3. Avoid momentum: reduce the weight if you lean back, arch the lower back, or use the legs to start the lift.
Exercise library