Dumbbell Alternating Front Raises
Alternating front raise with dumbbells — anterior deltoid work that lets each side load independently, useful for unilateral focus.
Level: Beginner
Primary: Shoulder
Secondary: Triceps
Movement: Isolation
Tags: Unilateral
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Swimming Volleyball
Target muscles
The anterior deltoid is the prime mover through shoulder flexion. The upper pectoralis contributes through the lower half of the range. The serratus anterior holds the scapula stable. The trunk braces against the asymmetric load. The non-working arm holds isometric tension at the side throughout the rep, which adds endurance demand to the workout that a simultaneous front raise doesn't have.
How to perform
Setup
Stand with feet hip-width apart, dumbbells in both hands hanging at the thighs. Palms facing the body (neutral). Slight bend in the elbows that stays consistent throughout. Trunk braced, chest up, shoulders back.
Execution
Raise one arm straight in front to shoulder height — the lift travels in a forward arc with the slight elbow bend maintained. Pause at the top. Lower the dumbbell under control back to the thigh while raising the other arm. Continuous alternation. The torso stays still throughout; the arms cycle, the body doesn't. Both arms reach the same height at peak; if one falls short, the load may be uneven.
Common mistakes
- Swinging the torso to assist. Body stays still.
- Bending the elbows more during the rep. Maintain the consistent slight bend.
- Raising the arm higher than shoulder height. Going higher recruits the traps.
- Letting one arm cut the range short. Both arms work through the same range.
- Holding the breath. Breathe in cycles.
Progressions and regressions
Regress to seated front raises (less trunk demand) or to a lighter load until the pattern is strict. To progress, work pause front raises (2-second hold at peak), tempo front raises (3-second descent each side), or use a cable instead of dumbbells for constant tension through the bottom range.
Programming notes
Accessory shoulder work. 3 sets of 10-12 reps per arm, once or twice a week. Most lifters already get plenty of anterior deltoid stimulus from pressing volume; front raises are precision work, not main lifts. Pair with lateral raises and rear-delt flyes for a balanced shoulder program.
