Alternating Dumbbell Front Raise

All about the Dumbbell Front Raise

(Shoulders)

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showing the alternating dumbbell front raise
Dumbbell Front Raise
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BENEFITS & MUSCLES WORKED:  Shoulders, Traps (Trapezius), Upper chest, Biceps

Watch: my Dumbbell Front Raise video

START POSITION:  Best done standing and facing a mirror.  Why?  Because you do not want to raise your arms too high, the maximum is a tiny fraction above the horizontal.  Start with two dumbbells resting on your legs in front of your arms fully extended, with dumbbells pointing sideways (i.e., parallel to the mirror).  Very slightly bend the knees (take the lock off them).  Feet flat on the floor and leaning slightly backwards on your heels for weight compensation.

 

NOTES:  DIFFICULTY RATING:  15%

The Dumbbell Front Raise is an excellent toning and fat-burning exercise, especially when using lighter weights with higher repetitions.  You can do hundreds of these if you have time.  Using too much weight will result in a shoulder injury.  This exercise serves as a more effective ‘finisher’ at the end of a back or shoulder session, or when combined with other practical finishing exercises.

A great video showing a unique form and a neutral grip – do this one along with the one I describe!

 

11 Tips for a Perfect Dumbbell Front Raise
  1. Stand with your feet shoulder-width apart
  2. Hold a dumbbell in each hand, palms facing your thighs
  3. Keep your back straight, head up, and engage your core
  4. Raise one dumbbell forward, keeping a slight bend in your elbow, until it’s at shoulder height
  5. Lower the dumbbell slowly with smooth control, and repeat with the other arm
  6. Remember to breathe – exhale as you raise the weight, inhale as you lower it
  7. Don’t use momentum to swing the weights up – that can hurt your shoulders
  8. Use a weight that allows you to lift with control
  9. Keep your back straight and avoid leaning back, which can strain your lower back. 
  10. Your body weight should be back on your heels
  11. Avoid raising the dumbbells above shoulder height, as this can put extra stress on the shoulder joint

 

Dumbbell front raises are great for working your shoulders, and you can easily add them to any upper body workout. Try doing 3 sets of 10-12 reps, two or three times a week. Make sure you have at least one rest day between workouts.

This exercise should be done with lighter weights and higher reps to finish off a Shoulder workout.
One shoulder exercise that isn’t part of the Mojoh Method is the Arnold Press (named after the legendary Arnold Schwarzenegger).  I highly recommend this exercise if you want to take your Shoulder training to the next level.
Arnold Press – Shoulder Exercise – Proper Form Tutorial
One last critical point – I see more people doing this exercise wrong than any other exercise.  There is no need to cheat with this if you have done your heavier Shoulder exercises beforehand, so keep the weights low and the reps high.  Many people raise the dumbbells too high – shoulder height (or just a tad above) is totally okay – but I see many bringing them up to their nose or forehead, which is totally wrong!  Try not to move your head or neck during the exercise, and don’t use the momentum of your own body weight to swing the weights upward.  Hold your position rigidly and STOP ego training!