Primary Muscle Group(s): Shoulders (Front)
Secondary Muscle Group(s): Upper Chest
1. Stand with your feet about shoulder length apart.
2. Lift a pair of dumbbells and allow them to rest on your upper thighs with your palms facing downward. Your arms should be straight.
3. Lift one dumbbell with your arm in front of your body until the palm is just above shoulder height.
4. Slowly lower the dumbbell back to it’s starting position.
The alternate front dumbbell raise is an exercise that isolates and hits the front deltoid (shoulder). This is a great exercise for those of you who want to really develop the front of the shoulders.
The upper chest is also hit with this movement and is classified as a secondary muscle group.
You can perform this exercise standing up or seated. You can also raise the dumbbells alternately or simultaneously. I prefer to alternate my arms because it allows me to really concentrate on form and technique which is what this exercise is all about.
Remember, use a light enough weight that allows you to perfect your form and avoid swinging the weight up.
Press play to view an instructional video on how to properly perform the alternate front raise.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.