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Alternating Dumbbell Front Raise

A front raise performed one arm at a time to isolate the front deltoids while limiting body-english.

ShouldersDumbbellFront-raise isolation
GoLightWeight mediadumbbell-alternating-front-raise

Demonstration coming soon

Primary

Front deltoids

Secondary

Lateral deltoidsUpper chestCore

Equipment

Dumbbell

Pattern

Front-raise isolation

Setup

  1. 01Stand tall with a dumbbell in each hand resting against the front of the thighs.
  2. 02Use a palms-down or neutral grip with a slight bend in the elbows.
  3. 03Brace the trunk and set the shoulders down and back.

Execution

  1. 01Raise one dumbbell straight in front of you to shoulder height.
  2. 02Keep the arm nearly straight and the torso completely still.
  3. 03Lower it under control back to the thigh.
  4. 04Repeat with the other arm, alternating sides each rep.

Checkpoints

  • -The dumbbell stops at shoulder height, not swung above it.
  • -Torso stays vertical; no lean-back to launch the weight.
  • -The non-working arm stays quiet at the side.
  • -Lowering takes as long as lifting.

Common mistakes

  • -Rocking the hips to generate momentum.
  • -Shrugging the trap as the arm rises.
  • -Dropping the dumbbell instead of controlling the descent.
  • -Going too heavy and shortening the range.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm at the end of a shoulder session.
  • -Front delts get heavy work from pressing, so keep loads moderate and form strict.
  • -Progress by slowing the eccentric or adding a pause at shoulder height.

Related exercises

Dumbbell Front Raise (Variation 2)

Dumbbell / Shoulders

Barbell Front Raise

Barbell / Shoulders

Dumbbell Lateral Raise

Dumbbell / Shoulders

Arnold Press

Dumbbell / Shoulders

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