Alternating Dumbbell Front to Side Raise
Single arm arcs from straight front directly out to side before lowering.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lateral raise · Standing
- Tracks
- Weight & Reps
Works
Shoulders Front Delts Side Delts
How to do it
- Stand tall holding a dumbbell in each hand at your thighs with palms facing your body.
- Lift the right arm straight forward to shoulder height keeping the elbow slightly bent.
- Continue moving the same arm out to the side until it reaches parallel with the floor.
- Lower the weight back to the starting position with control.
- Repeat the front-to-side arc with the left arm.
- Alternate arms for the desired number of repetitions.
Common mistakes
- Swinging the hips or leaning back to generate momentum.
- Raising the arms higher than shoulder level.
- Bending the elbow too much and turning it into a lateral row.
- Shrugging the shoulders up toward the ears during the lift.
Tips
- Lead the movement with your elbows rather than your hands.
- Keep your torso completely still to isolate the shoulder muscles.
- Stop the raise exactly at shoulder level to avoid trapezius dominance.
- Maintain a slight bend in the elbow throughout the entire arc.
Details
- Base movement
- Lateral raise
- Arms
- Alternating
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
