Dumbbell Alternate Front Raise
Description
The dumbbell alternate front raise is a single-joint isolation exercise that targets the anterior (front) head of the deltoid. Standing with a dumbbell in each hand, you lift one dumbbell at a time straight forward to shoulder height. The alternating pattern allows greater focus per arm and exposes left-right imbalances.
Muscle Group
Equipment Required
Dumbbell Alternate Front Raise Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your thighs with palms facing your body or facing your thighs.
- Pull your shoulders back, brace your core, and keep your chest tall.
- Set a slight bend in your elbows and lock that angle in throughout the movement.
- Lift the dumbbell in your right hand straight forward and up. Rotate your wrist as you lift so your palm faces the floor at the top.
- Continue until your right arm is roughly parallel to the floor (at shoulder height). Pause briefly at the top.
- Lower the right dumbbell under control over two to three seconds back to your thigh.
- As the right dumbbell reaches the bottom, begin lifting the left dumbbell in the same pattern.
- Continue alternating arms for the desired number of total reps. Use light to moderate weight; do not swing.
Dumbbell Alternate Front Raise Form & Visual
Dumbbell Alternate Front Raise Benefits
- Direct isolation of the anterior deltoid
- Alternating pattern allows focused work per arm
- Exposes and corrects left-right imbalances
- Reduces the temptation to swing both arms together
- Easy to do at home with one pair of dumbbells
- Useful accessory after compound pressing
Dumbbell Alternate Front Raise Muscles Worked
- Anterior deltoid
- Lateral deltoid (secondary)
- Pectoralis major (clavicular head, secondary)
- Serratus anterior (stabilizer)
- Upper trapezius (when shrugging allowed)
Dumbbell Alternate Front Raise Variations & Alternatives
- Dumbbell Incline Front Raise
- Dumbbell Seated Front Raise
- Cable One-Arm Front Raise
- Kettlebell Front Raise
- Band Front Raise
- Two-Arm Dumbbell Front Raise
- Plate Front Raise
- Cross-Body Front Raise
