Dumbbell Alternate Front Raise
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell alternate front raise is a shoulder isolation exercise that targets the front (anterior) deltoid by lifting one dumbbell at a time out in front of your body. Alternating arms lets you focus on one side at a time, control the tempo, and use slightly heavier loads than a strict two-handed raise.
Cómo hacer el Dumbbell Alternate Front Raise
- 1Stand tall with your feet about shoulder-width apart, holding a dumbbell in each hand with an overhand grip, arms hanging in front of your thighs.
- 2Brace your core and keep a slight bend in both elbows, with the dumbbells resting against the front of your legs.
- 3Keeping your torso still, raise one dumbbell in a controlled arc straight out in front of you until your arm reaches roughly shoulder height.
- 4Pause briefly at the top with the dumbbell at eye-to-shoulder level, keeping your wrist neutral and the weight under control.
- 5Lower that dumbbell slowly back down to the front of your thigh without swinging.
- 6Repeat the movement with the opposite arm, raising it to the same height.
- 7Continue alternating arms until you complete all your reps on each side, keeping the tempo even throughout.
- 8Lower both dumbbells fully and set them down with control to finish.
Consejos de técnica
- Raise the dumbbell only to about shoulder height — going higher shifts the work toward the traps and adds little for the front delt.
- Keep a small fixed bend in your elbow throughout so the front deltoid does the work, not your arm extending.
- Move at a steady tempo and resist the weight on the way down to keep tension on the muscle.
- Keep your shoulders down and away from your ears so your traps don't take over the lift.
Errores comunes
- Swinging the torso or using momentum to throw the weight up, which removes tension from the front deltoid and strains the lower back.
- Lifting too heavy, which forces you to heave the dumbbell and recruit the traps and back instead of isolating the shoulder.
- Raising the arm well above shoulder height, which loads the upper traps and offers little extra work for the front delt.
- Letting the dumbbell drop quickly on the way down, wasting the lowering phase where much of the muscle tension lives.
Preguntas frecuentes
What muscles does the dumbbell alternate front raise work?
It mainly works the front (anterior) deltoid of the shoulder, with the rest of the shoulder and upper chest helping to stabilize and lift the weight.
How high should I lift the dumbbell?
Raise it to about shoulder height — roughly eye to shoulder level. Lifting much higher mostly recruits the traps and adds little for the front delt.
Is the dumbbell alternate front raise good for beginners?
Yes. Alternating arms lets you focus on one side at a time and learn the movement with lighter weights. Start light and prioritize control over load.
How many sets and reps should I do?
As a shoulder isolation move, 3 sets of 10–15 reps per arm with a moderate weight works well. Use a load you can lift cleanly without swinging.
What's a good alternative to the dumbbell alternate front raise?
A two-handed dumbbell front raise, a barbell front raise, or a cable front raise all train the front deltoid with the same straight-ahead lifting pattern.
