Alternating Dumbbell Front Raise

Front deltsDumbbells

An isolation exercise targeting the anterior deltoids. Alternating arms gives you better control over form and torso positioning. Performed standing, it requires basic lower-body stability.

How to do it

1Stand tall with your feet hip-width apart, holding dumbbells at your sides with palms facing in.

2Keep a soft bend in your elbows and lock that angle for the entire set.

3Exhale and smoothly raise one dumbbell forward in an arc until it is slightly above eye level.

4Inhale and lower the weight back down under control.

5Repeat on the other side while keeping your torso completely still.

Common mistakes

Swinging the torso to momentum the weight up, taking tension off the shoulders and taxing the lower back.

Locking out the elbows completely, placing unnecessary stress on the joints and ligaments.

Shrugging your shoulders toward your ears, shifting the work to the upper traps.

Breathing

Exhale as you raise the dumbbell; inhale as you lower it back down.

Make it harder or easier

To make it easier, use lighter dumbbells or raise the weight only to parallel with the floor.

To make it harder, pause for one second at the top of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.