Dumbbell Alternating Front Raise


Gym Equipment Needed

Musle Group



Grab a pair of dumbbells and stand straight.

Starting Position

Assume the correct starting position to maximize the benefits of the Dumbbell Alternating Front Raise:

  1. Stand with your feet shoulder-width apart, maintaining good posture with your chest up and core engaged.
  2. Hold a dumbbell in each hand, palms facing your body, and let your arms hang naturally at your sides.


Execution: Execute the Dumbbell Alternating Front Raise with proper form and technique:

  1. Engage your core and maintain a slight bend in your elbows throughout the movement.
  2. Keeping your arms straight (but not locked), exhale and lift one dumbbell directly in front of you, until it reaches shoulder level.
  3. Pause briefly at the top of the movement, focusing on contracting your anterior deltoid.
  4. Inhale and slowly lower the dumbbell back to the starting position in a controlled manner.
  5. Repeat the movement with the opposite arm, alternating between left and right for the desired number of repetitions.

Muscles Involved: The Dumbbell Alternating Front Raise effectively targets and strengthens the following muscle groups:

  • Anterior Deltoids (shoulders)
  • Lateral Deltoids (shoulders)
  • Trapezius (upper back)
  • Rotator Cuff muscles (stabilizers)

Tips on doing this exercise

Maximize the benefits of the Dumbbell Alternating Front Raise with these tips from our experienced trainers:

  1. Focus on using your shoulder muscles to lift the dumbbell, rather than relying on momentum or swinging.
  2. Maintain a controlled tempo throughout the movement, emphasizing the mind-muscle connection.
  3. Keep your torso stable and avoid excessive leaning or arching of the back during the exercise.

Common Mistakes

Common Mistakes to Avoid:With guidance from our expert trainers, you can avoid common mistakes and optimize your Dumbbell Alternating Front Raise technique:

  1. Avoid shrugging your shoulders or lifting with your traps. Focus on isolating and engaging the anterior deltoids.
  2. Don't use excessive weight that compromises your form. Start with lighter dumbbells and gradually increase as your technique improves.

Recommended Ranges

Recommended Ranges: At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

  • For muscle hypertrophy (growth), aim for 8-12 repetitions and perform 3-4 sets.
  • For strength development, focus on 4-6 repetitions and perform 3-5 sets.

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