Build Shoulder Strength with Single Dumbbell Alternating Side Front Raise

Single Dumbbell Alternating Side Front Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Grasping the dumbbell at each end with both hands, stand with an upright posture and feet positioned hip-width apart. Start with the dumbbell positioned horizontally in front of your thighs, arms slightly bent at the elbows. As you maintain a stable posture, lift the dumbbell diagonally in front of you towards one side, ensuring the movement is generated from your shoulders. Return to the starting position, then repeat the movement lifting diagonally to the opposite side. Continue to alternate sides, ensuring you maintain a controlled tempo throughout.

Common Mistakes

Relying on momentum to raise the dumbbell, rather than controlled muscle engagement, can reduce the effectiveness of the exercise and risk injury. It's essential to avoid leaning or swaying back as you raise the dumbbell; this can place unnecessary stress on your back. Lifting the dumbbell higher than shoulder level or locking out the elbows can also strain the shoulder and elbow joints, respectively.

Breathing

As you lift the dumbbell to one side, exhale, then inhale as you lower it back down to the starting position. Repeat this breathing pattern for each repetition. This variation of the front raise targets the front deltoids while adding a unique twist with the diagonal lifting, providing added engagement to the shoulder muscles.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Core