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Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Alternate Vertical Front Raises are an effective upper body exercise that specifically targets the shoulders, primarily the anterior deltoids. By incorporating dumbbells, this exercise adds resistance and increases the intensity, allowing for muscle development and improved strength. To perform this exercise, start by standing upright with your feet shoulder-width apart and a dumbbell in each hand, arms fully extended down by your sides. Keeping a slight bend in your elbows, slowly raise one arm directly in front of you, aiming for shoulder height. Keep your core engaged and maintain a controlled movement throughout. As you lower the lifted arm, simultaneously raise the other arm, alternating between sides for each repetition. This exercise not only activates the front deltoids but also engages the trapezius, rhomboids, and upper chest muscles to a lesser extent. It helps improve shoulder stability, enhances posture, and aids in developing a well-rounded upper body strength and physique. By performing the Dumbbell Standing Alternate Vertical Front Raises correctly, you can effectively target and isolate the shoulder muscles while avoiding strain or injury. It's important to note that proper form and technique are essential for maximizing the benefits and minimizing the risk of injury. Start with lighter dumbbells to ensure proper control and gradually increase the weight as your strength improves. Always listen to your body, maintain proper breathing, and remember to warm up adequately before starting any exercise routine. Incorporating this exercise into a well-balanced workout program can assist in building strong, shapely shoulders.


  • Start by standing with your feet shoulder-width apart.
  • Hold a dumbbell in each hand, resting them at your sides with your palms facing your thighs.
  • Keep a slight bend in your elbows and lift one arm straight out in front of you, stopping when your arm is parallel to the floor.
  • Pause for a moment, then slowly lower the dumbbell back to the starting position.
  • While lowering one dumbbell, simultaneously lift the other arm straight out in front of you, following the same movement pattern.
  • Continue alternating arms until you have completed the desired number of repetitions.
  • Remember to keep your core engaged, your back straight, and avoid using momentum to lift the dumbbells.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise to engage the core and maximize the effectiveness of the movement.
  • Perform the exercise in a controlled manner, avoiding any jerking or swinging motions.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable and stronger.
  • Keep your elbows slightly bent and avoid locking them at the top of the movement to avoid unnecessary strain on the joints.
  • Engage your shoulder muscles and avoid relying too heavily on momentum to lift the dumbbells.
  • Inhale during the lowering phase and exhale during the lifting phase to maintain proper breathing pattern.
  • Try different variations of the exercise, such as seated or incline dumbbell raises, to target different regions of the shoulders.
  • Maintain a consistent tempo and avoid rushing through the exercise to ensure proper muscle engagement.
  • Incorporate this exercise into a well-rounded shoulder workout routine for balanced muscle development.
  • Ensure that you have a solid grip on the dumbbells throughout the movement to maintain control and prevent accidents.

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