shoulders
Alternate Dumbbell Front Raise Neutral Grip
A front raise done one arm at a time with your thumbs pointing up, which is easier on the shoulder joint.
beginnerdumbbells
BEFORE YOU START1
- Pick light dumbbells.
HOW TO DO IT
Get into position
- Stand tall with your feet hip-width apart.
- Hold a dumbbell in each hand in front of your thighs with your thumbs pointing forward.
Check: You are standing tall with the dumbbells in front of your thighs, thumbs forward.
Raise
- Raise one arm straight out in front until the hand is level with your shoulder, thumb up.
- Pause for a second at the top.
- Lower it slowly while the other arm starts to rise.
Check: One arm is at shoulder height with the thumb up while the other hangs, and your trunk is still.
Lower slowly
- Lower the weight slowly back to the start.
Check: The weight is back at the start and your trunk has not moved.
Alternate arms until you have done all the reps on each side.
Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.
MUSCLES WORKED
front delts
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
- Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
SAFETY2
- Use light weights; the shoulder muscles are small.
- Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
- dumbbells Light.
RELATED EXERCISES
variants: dumbbell front raise
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