Dumbbell Standing Alternate Vertical Front Raises

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a dumbbell in each hand at your sides using a neutral grip (palms facing your body).
3. Roll your shoulders back and down, engaging your core to stabilize your torso.

How to do it

1. Exhale as you lift one dumbbell directly in front of you until your arm is parallel to the floor, keeping your palm facing inward.
2. Maintain a slight, fixed bend in the elbow and avoid leaning back as the weight rises.
3. Inhale as you lower the dumbbell back to the starting position with a controlled, 2-second tempo.
4. Repeat the movement with the opposite arm, alternating sides for each repetition.

Form checklist

• Keep your torso completely still; do not use momentum or 'swing' the weights.
• Ensure the thumb is pointing toward the ceiling throughout the entire lift.
• Stop the movement at shoulder height to maintain constant tension on the deltoid.
• Keep your neck neutral and avoid shrugging your shoulders toward your ears.

Pro tips

• Focus on 'pushing' the dumbbell toward the wall in front of you rather than just lifting it up to better engage the serratus anterior.
• Pause for a half-second at the peak of the movement to maximize the contraction of the front delt.

Make it harder

• Perform the exercise while seated on a bench to remove any assistance from the lower body.
• Implement a 3-4 second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell standing alternate vertical front raises work?

The dumbbell standing alternate vertical front raises primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell standing alternate vertical front raises?

The dumbbell standing alternate vertical front raises uses dumbbell.

Is the dumbbell standing alternate vertical front raises good for beginners?

Yes. The dumbbell standing alternate vertical front raises is a beginner-friendly movement and a strong foundation to build on.

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