Dumbbell Alternating Front Raise
The Dumbbell Alternating Front Raise primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Alternating Front Raise is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Anterior Deltoid, with secondary engagement of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle). This is a bilateral pushing movement, meaning both sides work together to generate force.
A dumbbell isolation push exercise targeting the Anterior Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Anterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Trapezius (Upper), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbells in both hands.
- Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution
- Raise one dumbbell forward and upward with palms positioned downward until upper arm is above horizontal.
- Lower and repeat with opposite arm, alternating between arms.
Comments
- Height of movement may depend on range of motion.
- Raise should be limited to height achieved just before tightness is felt in shoulder capsule.
- Alternatively, height just above horizontal may be considered adequate.
- Elbows may be kept straight or slightly bent throughout movement.
- Also seeDumbbell Front Raise.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid) and can be substituted based on your equipment or variation preferences.
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