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Shoulders

Alternating Front Raise

The Alternating Front Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: front delts 56%, side delts 13% and upper chest 11%.

Also known as: alternating dumbbell front raise

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Alternating Front Raise demonstration

How to do it

  1. Stand with a dumbbell in each hand, feet hip-width, knees soft.
  2. Hold the dumbbells in front of the thighs, palms facing the body.
  3. Raise one arm straight forward until the hand is at shoulder height.
  4. Lower it slowly back to the thigh.
  5. Raise the other arm in the same way and keep alternating.

Tips

  • Keep the torso still: the working side should not pull you forward or twist you.
  • Keep a slight bend in the elbow the whole time.
  • Finish lowering one arm before the other one starts.

Common mistakes

  • Leaning back or rocking to swing the dumbbell up.
  • Lifting the hand above shoulder height and shrugging.
  • Dropping one arm while the other rises.

Muscles worked by the Alternating Front Raise

  • Front delts Primary56%
  • Side delts Secondary13%
  • Upper chest Secondary11%
  • Serratus anterior Minor5%
  • Upper traps Minor5%
  • Obliques Minor4%
  • Spinal erectors (lower back) Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.

Alternating Front Raise alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Alternating Front Raise work?

Mainly the front delts. The side delts and upper chest assist.

Is the Alternating Front Raise good for beginners?

Yes. The Alternating Front Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Alternating Front Raise?

For example the Single Arm Cable Front Raise, Barbell Front Raise and Cable Front Raise. They train mostly the same muscles, some with different equipment.

How do you make the Alternating Front Raise harder?

Add weight or reps, or move on to the Barbell Front Raise and Plate Front Raise.

Sources

  • Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)

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