Dumbbell Alternating Front Raise

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Choose a pair of light-to-moderate dumbbells you can lift without swinging. Stand on a flat surface with enough room to raise the weights in front of you. This is a strict shoulder isolation exercise—start lighter and prioritize control.

Starting Position

Stand tall with feet hip-width apart, core braced, and shoulders relaxed (down and back). Hold the dumbbells at your sides with palms facing your thighs (neutral grip) or slightly turned in. Keep a soft bend in your elbows and wrists neutral. Maintain a neutral spine and avoid leaning back.

Execution

Inhale and brace. Raise one dumbbell straight in front of you in a controlled arc until it reaches about shoulder height (or slightly below if that feels better). Keep your elbow slightly bent and your torso still—no swinging. Pause briefly at the top, then exhale and lower the dumbbell slowly back to your side. Repeat on the opposite arm, alternating sides for the desired reps while maintaining steady tempo and posture.

Tips on doing this exercise

Keep “ribs down, core tight” so the lift stays strict and shoulder-focused.

Lift to shoulder height—higher isn’t better if it causes shrugging or discomfort.

Control the lowering phase (2–3 seconds) for better shoulder development.

If shoulders feel pinchy, slightly turn the thumb up or use a neutral grip and reduce range.

Progress by adding reps first, then small weight increases while keeping zero body swing.

‍

Common Mistakes

Swinging the body or using momentum to lift the weight

Leaning back and turning it into a partial overhead press

Raising the dumbbell too high and shrugging shoulders up

Bending the elbows too much, turning it into more of a curl/row

Letting wrists bend back or losing control on the descent

Using weights that are too heavy, causing sloppy reps

‍

Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps per arm (controlled tempo)

Accessory/shoulder endurance: 2–4 sets of 12–20 reps per arm (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps per arm (moderate load, strict form)
Rest 45–75 seconds between sets.

‍