Alternating Front Raise
a.k.a. Front Dumbbell Raise
Differentiation: Mechanics
This variation of a Front Raise is unique. Here is how: you alternate raising each dumbbell between your left and right arm with each rep. Working individual sides allows you to target and develop each front deltoid individually.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet about shoulder-width apart for stability.
5) Let the dumbbells hang in front of your body with your arms fully extended.
6) Use an overhand grip (palms facing the front of your thighs).
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while raising one arm in front of you.
3) There should be a slight bend to the elbow as you raise the dumbbell.
4) Continue to raise the dumbbell until the dumbbell has reached eye level.
5) Hold the dumbbell at the top position for a count of one second.
6) Inhale while slowly returning the dumbbell back to the starting position under the same path as when raising.
7) As soon as the dumbbell in your right hand reaches your quadriceps, perform the same motion with your other arm.
8) Repeat reps for a full set using alternating arms.
Proper Form
Pay special attention to following proper form by...
Don't swing your body in an effort to lift the weight.
Your elbows should be slightly bent, not locked.
Keep your elbows above your hands at all times, which will keep all of the pressure of the movement on your front delts, providing you with the maximum potential benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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