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Alternating hammer-grip front raise

Standing with dumbbells at your sides and the thumbs pointing forward, you raise one arm at a time straight in front to shoulder height and lower it. It is the front raise with a hammer grip, taking turns. Mass General's shoulder handout prefers forward raises with the thumb up rather than the palm down, and in an EMG study the front raise worked mainly the front deltoid and the upper chest.

Movement guide

Alternating hammer-grip front raise

DemandEasy
Equipment requiredA dumbbell
Muscle focusShoulders · Chest

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Use a lighter weight or resistance in this same movement, following the guide's setup. ACSM 2026 resistance training position stand

This move

Alternating hammer-grip front raise demonstrated on the 3D figure3D demoAlternating hammer-grip front raiseBeginner · A dumbbell

Beginner grade.

Harder option

Barbell front raise to overhead demonstrated on the 3D figure3D demoBarbell front raise to overheadIntermediate · A barbell

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Stand tall with a dumbbell in each hand at your sides, palms facing in so the thumbs point forward.
  2. Keeping the elbow soft, raise one arm straight in front of you to shoulder height, thumb leading.
  3. Lower it slowly to your side, then raise the other arm the same way.
  4. Keep alternating, your trunk still and the resting arm relaxed by your side.

Form cues

  • Lead with the thumb, not the knuckles.
  • Stop at shoulder height.
  • Avoid: rocking your body to swing the weight up.

Practice and cautions

2 to 3 sets of 10 to 15 each arm, stopping with 2 or 3 reps in reserve (our editorial starting point).

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Chest.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell

Level

Beginner. See the easier and harder options above.

Guides that use it

Similar moves

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellCable front raise demonstrated on the 3D figure3D demoCable front raiseBeginner · A cable machineCable lateral raise demonstrated on the 3D figure3D demoCable lateral raiseBeginner · A cable machineFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbellIncline dumbbell front raise demonstrated on the 3D figure3D demoIncline dumbbell front raiseBeginner · A dumbbell + A bench or boxPlate front raise demonstrated on the 3D figure3D demoPlate front raiseBeginner · Weight plates + Medicine ball

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Questions people ask

What muscles does the Alternating hammer-grip front raise work?

Mainly the shoulders, with help from the chest.

What equipment do I need for the Alternating hammer-grip front raise?

A dumbbell.

Is the Alternating hammer-grip front raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Barbell front raise to overhead.

How do I make the Alternating hammer-grip front raise harder?

Progress to the Barbell front raise to overhead or the Dumbbell front raise to overhead. Follow that guide’s technique and any stated timing.