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Alternating front raise

Standing with the dumbbells in front of the thighs, one arm at a time rises forward to shoulder height and lowers: ACE's front raise, one side at a time.

Lateral raise family

Alternating 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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Source-researched guide. Clinical review is pending.

How to move

  1. Stand with a dumbbell in front of each thigh, the palms down.
  2. Raise one arm forward to shoulder height, the elbow soft, and lower it slowly.
  3. Raise the other; keep alternating.

Form cues

  • Keep the trunk still.
  • Stop at shoulder height.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Mass General's shoulder guide advises raising with the thumbs up rather than the palms down: do so with a sore shoulder. 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.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

Similar moves

Alternating hammer-grip front raise demonstrated on the 3D figure3D demoAlternating hammer-grip front raiseBeginner · A dumbbellBarbell front raise to overhead demonstrated on the 3D figure3D demoBarbell front raise to overheadIntermediate · A barbellCable 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 machineDumbbell front raise to overhead demonstrated on the 3D figure3D demoDumbbell front raise to overheadIntermediate · A dumbbellFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbell

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Questions people ask

What muscles does the Alternating front raise work?

Mainly the shoulders, with help from the chest.

What equipment do I need for the Alternating front raise?

A dumbbell.

Is the Alternating front raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Smith machine upright row.

What is an easier alternative to the Alternating front raise?

Try the Band lateral raise. Both are written steps in the same progression.

How do I make the Alternating front raise harder?

Progress to the Smith machine upright row or the Upright barbell row. Follow that guide’s technique and any stated timing.