Alternating Dumbbell Front Raise
A front raise in which the arms lift a dumbbell in turn.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Shoulder raise
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright on a stable bench with a dumbbell in each hand.
- Hold the weights in front of the thighs with the palms facing back and a soft elbow bend.
Do the rep
- Raise one dumbbell forward to shoulder height without swinging.
- Lower it to the thigh under control, then raise the other arm.
What counts as a rep
A rep counts when one dumbbell reaches shoulder height in front and returns to the thigh. Count both sides together and alternate arms.
A rep counts when one dumbbell reaches shoulder height in front and returns to the thigh. Count both sides together and alternate arms.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Raise one arm at a time.
- Keep the torso still.
- Lower before you change arms.
Common mistakes
Swinging the weights
What you seeThe hips or trunk rock to start the raise.
FixUse lighter dumbbells and pause each arm at the bottom.
A still torso keeps the raise at the shoulder.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the shoulder hurts or you need to swing to reach shoulder height.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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