Dumbbell Standing Alternate Vertical Front Raises
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell standing alternate vertical front raise is a shoulder isolation exercise that targets the front deltoids, with help from the side deltoids, upper chest, and serratus anterior. Performed standing with a neutral (hammer) grip and one arm at a time, it builds front-shoulder strength and definition while keeping your wrists comfortable.
Dumbbell Standing Alternate Vertical Front Raises: So führst du sie aus
- 1Stand tall with your feet hip-width apart, holding a dumbbell in each hand at the front of your thighs.
- 2Turn your palms to face each other so the dumbbells are in a neutral, vertical (hammer) position.
- 3Brace your core, set a slight bend in your elbows, and pull your shoulders down and back.
- 4Raise one dumbbell straight in front of you, keeping the neutral grip, until your arm reaches about shoulder height.
- 5Pause briefly at the top without swinging or shrugging your shoulder toward your ear.
- 6Lower the dumbbell under control back to the front of your thigh.
- 7Repeat with the other arm, alternating sides for the full set.
- 8Finish your reps, then set both dumbbells down with control.
Technik-Tipps
- Keep the movement slow and deliberate so the front delts do the work instead of momentum.
- Stop the dumbbell at roughly shoulder height — going higher shifts effort onto the traps.
- Keep your torso upright and still; let only the working arm move while the other stays relaxed at your side.
- Exhale as you lift and inhale as you lower to maintain a steady rhythm and core brace.
- Use a lighter weight than you would for a two-arm raise, since alternating exposes any momentum cheating.
Häufige Fehler
- Swinging the torso or using a hip thrust to throw the weight up, which removes tension from the front delts and strains the lower back.
- Shrugging the shoulders toward the ears at the top, which hands the work to the traps instead of the deltoids.
- Lifting the dumbbell well above shoulder height, which adds little for the front delts and stresses the shoulder joint.
- Locking the elbow out straight, which puts strain on the joint instead of keeping load on the muscle.
- Dropping the dumbbell quickly on the way down, wasting the eccentric portion of the rep where much of the growth happens.
Häufig gestellte Fragen
What muscles does the dumbbell standing alternate vertical front raise work?
It primarily targets the front deltoids, with the side deltoids, upper chest (clavicular head), and serratus anterior assisting as synergists.
Why use a neutral (hammer) grip instead of palms-down?
Keeping the dumbbells vertical with palms facing each other is easier on the wrists and shoulders than a palms-down grip, while still loading the front deltoids through a comfortable range.
How high should I raise the dumbbell?
Raise it to about shoulder height. Going higher mainly recruits the traps and adds shoulder-joint stress without doing much more for the front delts.
How many sets and reps should I do?
For most lifters, 3 sets of 10 to 15 reps per arm with a moderate weight works well, since front raises respond best to controlled, higher-rep work.
Is this exercise good for beginners?
Yes. Alternating one arm at a time lets you focus on form and control, making it a beginner-friendly way to build front-shoulder strength as long as you start light.
