Alternate Front Raise
May 5th, 2023 2:27 PM Mr. Q Categories: Dumbbell
The dumbbell alternate front raise is a weightlifting exercise that targets the anterior (front) deltoids and also works the muscles of the upper back and core.
Stretch to do prior to exercise:
- Shoulder circles
- Chest stretches
Warm-up to do prior to exercise:
- 5-10 minutes of light cardio, such as jogging or jumping jacks, to increase heart rate and blood flow to the muscles.
- Rotator cuff exercises to prepare the shoulders for movement.
How to select the proper weight: Choose a weight that you can lift comfortably for 10-12 repetitions with good form. Start with a lighter weight if you are new to the exercise or have any shoulder issues.
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Raise one arm straight out in front of you, keeping your elbow slightly bent, until it is parallel to the ground.
- Lower your arm back down slowly and repeat with the other arm.
- Keep your core engaged and your back straight throughout the exercise to avoid any arching or rounding of the spine.
How to reduce the difficulty:
- Use a lighter weight.
- Perform the exercise seated instead of standing.
How to increase difficulty:
- Use a heavier weight.
- Perform the exercise standing on one leg to challenge your balance.
Number of reps:
- Beginner: 8-10 reps per arm for 1-2 sets
- Intermediate: 10-12 reps per arm for 2-3 sets
- Advanced: 12-15 reps per arm for 3-4 sets
Estimated time for exercise: 5-10 minutes