Alternating Dumbbell Front Raise
| English Name | Alternating Dumbbell Front Raise |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Hypertrophy Isolated Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
✅ The Alternating Dumbbell Front Raise is a key and “extremely important” exercise for strengthening the anterior deltoid and improving shoulder control in pressing movements (like presses) and everyday activities (such as raising the arms). The alternating execution reduces torso twisting, allowing for greater focus on one side at a time and helps correct power/control imbalances between the two shoulders. This exercise yields the best results when performed with a manageable weight, focusing on the correct arm path and shoulder stability.
💠 Execution Guide
Setup
✅ Feet hip-width apart, knees slightly soft, hips in a neutral position (not excessive lumbar arch).
✅ Dumbbells by the thighs, palms facing the body or semi-neutral.
✅ Chest up but ribs down; tighten the core to prevent torso twisting.
✅ Shoulders “down and slightly back”; neck tall, chin slightly tucked (without jutting the head forward).
✅ Take a slow breath before starting and engage a light brace to activate core stability.
Execution
✅ From the side of the thigh, raise one dumbbell with a slightly bent elbow (about 10–20 degrees) towards the front.
✅ Keep the movement path slightly within the scapular plane (about 15–30 degrees outward, not directly in front of the body).
✅ Raise the dumbbell to about shoulder height (approximately parallel to the ground); pause for 0.5 to 1 second.
✅ Then lower the dumbbell with full control in the eccentric phase (slower than the upward movement).
✅ Immediately repeat on the other side (Alternating); keep the torso stable and without twisting throughout.
✅ Suggested rhythm: up 1–2 seconds, pause 0–1 second, down 2–3 seconds.
Coaching Cues
✔️ Do not “lock” the elbow; maintain a fixed bend in the elbow to reduce stress on the joint.
✔️ Raise the hand with control; do not “throw” it up and avoid using the hips/low back for assistance.
✔️ Do not shrug the shoulder; the scapula should rotate in a stable and controlled manner.
✔️ Keep the wrists straight and aligned with the forearms; do not bend the wrist while holding the dumbbell.
✔️ Keep the ribs down and tighten the core; avoid excessive lumbar arch.
✔️ At the top of the movement, slightly rotate the palms inward/thumbs up to reduce the risk of shoulder impingement.
✔️ Exhale while raising, inhale while lowering; coordinate the breathing with the rhythm of the movement.
Benefits of the exercise
1️⃣ Targeting the anterior deltoid for increased size and shape of the front shoulder.
2️⃣ Improving performance in pressing movements like shoulder press, bench press, dips.
3️⃣ Helping correct strength imbalances between the shoulders through alternating execution.
4️⃣ Increasing neuromuscular control in shoulder flexion (raising the arm).
5️⃣ Enhancing movement quality and reducing compensations by emphasizing torso stability.
6️⃣ Better activation of scapular control muscles (improved scapulohumeral rhythm).
7️⃣ A great option for muscle pump and endurance with light to moderate weights.
8️⃣ Increasing tendon tolerance around the shoulder (with proper and gradual execution).
9️⃣ Easily adaptable to most training styles (hypertrophy, cutting, corrective, general fitness).
🔟 Requires minimal equipment, suitable for both the gym and home.
Common Mistakes
❌ Torso twisting and using the hips/low back for assistance (Cheating).
❌ Raising the shoulders and over-engaging the upper traps (Shrug).
❌ Lifting the arm higher than control allows (too high/aimless) and losing the proper path.
❌ Bending the wrists and adding unnecessary pressure on the forearms/wrists.
❌ Locking the elbows or excessively changing the elbow angle during the movement.
❌ Moving too quickly and dropping the weight during the lowering phase.
❌ Excessive internal rotation of the arm (palms facing downward too much) increasing the risk of impingement.
❌ Excessive lumbar arch and rib flare (Rib flare).
❌ Choosing a weight that’s too heavy to control, reducing range of motion quality.
❌ Not pausing and losing control at the top of the movement.
Breathing Pattern
🌬️ Concentric phase (lifting): Controlled exhale + maintain light brace.
💨 Eccentric phase (lowering): Slow inhale.
🔸 In sets close to failure: You can take a stronger brace, but generally, this movement doesn’t require a long Valsalva (unless using heavy, controlled weights).
ROM Guidelines
🔵 Recommended range: From the side of the thigh to shoulder height (approximately 0 to 90 degrees of shoulder flexion) with full control.
🔵 Minimum acceptable range: At least around 70–80 degrees (close to shoulder height) without cheating.
🔵 Dangerous/incorrect range: Lifting beyond control with excessive internal rotation or pain in the front of the shoulder/impingement, or any range that causes torso twisting and excessive lumbar arch.
Precautions & Contraindications
⚠️ Shoulder pain/impingement, rotator cuff tendonitis, or bursitis.
⚠️ Biceps tendinopathy or pain in the front of the shoulder.
⚠️ Neck pain with a history of upper trap tightness (needs shrug control).
⚠️ Lower back pain or inability to maintain a neutral pelvis (reduce weight/perform seated).
⚠️ If sharp pain or numbness/tingling occurs during any repetition: stop the movement and choose an alternative.
Variations & Alternatives
Simplified version (Beginners):
✔️ Seated Dumbbell Front Raise (reduces torso twisting)
✔️ Light Dumbbell Front Raise + brief pause at the top
✔️ Band Front Raise for better control
Advanced version:
✔️ Alternating Front Raise with slow tempo (e.g., 2-1-3)
✔️ 1.5 Rep (halfway up + full raise = one rep)
✔️ Drop set or rest-pause with proper form
Limited equipment/alternatives:
✔️ Cable Alternating Front Raise (uniform resistance control)
✔️ Plate Front Raise (weight plate)
✔️ Landmine Raise (diagonal path, usually easier for sensitive shoulders)
For pain/limitations:
✔️ Landmine Raise or Cable with neutral grip
✔️ Raising in the scapular plane with thumbs-up.
Advanced Biomechanics
🧠 The torque on the shoulder joint is greatest when the arm is close to parallel to the ground; therefore, controlling near the top position is crucial.
🧠 Performing the movement slightly in the scapular plane is usually more aligned with natural shoulder mechanics and can help reduce impingement pressure.
🧠 Keeping the thumbs-up/neutral grip helps minimize internal rotation and better maintain the subacromial space.
🧠 A stable torso ensures that the mechanical load stays on the anterior deltoid, not the lower back or hips.
Programming Tips
✅ Recommended sets and repetitions:
✔️ Hypertrophy (Shoulder Volume): 3–4 sets × 10–15 reps (per arm)
✔️ Endurance/Pump: 2–3 sets × 15–25 reps (per arm)
✔️ Controlled Strength: 3–5 sets × 6–10 reps (per arm, without cheating)
✅ Tempo:
✔️ Standard recommendation: 2-0-3 (2 seconds up, 0 pause, 3 seconds down)
✔️ For more control: 2-1-3 with a 1-second pause at the top
✅ Rest:
✔️ 45 to 90 seconds (depending on goal and intensity)
✅ Position of the exercise in the program:
✔️ For anterior deltoid growth: After main shoulder/chest exercises or as a finishing accessory movement
✔️ For corrective/activation: Before presses with light weights and full control at the top
✅ Application for different goals:
✔️ Hypertrophy: Moderate reps + eccentric control
✔️ Fat loss: High reps + short rest (without form breakdown)
✔️ Strength: Lower reps + focus on path and stability
💠 Muscle Involvement
✅ The Alternating Dumbbell Front Raise places the most pressure on the anterior deltoid (shoulder flexion). Along with this, the auxiliary muscles assist in raising the arm, and stabilizing muscles activate to control the scapula and prevent torso twisting. The alternating execution increases the need for core stability and provides better control on the active side.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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3️⃣ Muscle physiology
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