Shoulders / Beginner / Isolation (single joint)

Alternating Dumbbell Front Raise

An alternating straight-arm dumbbell raise to shoulder height that targets the front delts.

At a glance

Primary

Front delts

Secondary

Side delts, Chest, Serratus anterior

Equipment

Dumbbells

Movement pattern

Front raise (shoulder flexion)

Level

Beginner

Type

Shoulders, Isolation (single joint), One side at a time

How to do it

1. Stand holding a dumbbell in each hand in front of your thighs, palms facing you.
2. Raise one dumbbell in front of you with a nearly straight arm to shoulder height.
3. Pause, then lower it under control.
4. Repeat with the other arm.

Tips

• Do not swing the torso.
• Stop at shoulder height.

Common mistakes

• ✗ Swinging the weight up with the lower back.

  Why it hurts: The lower back jerks and the shoulder takes a sudden load.

  ✓ Instead: Stand tall, use light weight and raise to shoulder height.

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