Alternating Front Raise To Side Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Front Raise to Side Raise is a dumbbell isolation movement that targets the front and lateral deltoid heads. By alternating between raising the dumbbells in front of the body and to the sides, this movement ensures balanced development of the shoulders. It also engages the traps slightly to stabilize the motion.
How to Perform
Stand tall with dumbbells at your sides.
Raise one arm straight in front of you to shoulder level (front raise).
Lower it down and then raise the same arm laterally to shoulder height (side raise).
Alternate arms and repeat the same sequence.
Keep core tight and movement controlled throughout.
Avoid using momentum.
Repeat for desired reps per arm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep elbows slightly bent.
Don’t raise above shoulder height.
Move slowly and under control.
Keep torso still—no swinging.
Use light-moderate weight.
Focus on delts, not traps.
Maintain upright posture.
Breathe out as you lift.
Keep hands slightly below elbow line.
Pause briefly at the top.
How Not to Perform
Using momentum or body swing: Focus on slow, controlled movements. Avoid swinging your body to lift the weights, as this reduces the effectiveness and can lead to injury.
Going too heavy and losing control: Choose a weight that allows you to maintain control throughout the exercise. Lifting too heavy can cause you to lose proper form and increase the risk of injury.
Raising arms above shoulder level: Keep your arms parallel to the floor or slightly below shoulder height to avoid overstretching the shoulder joint.
Not engaging the core: Activate your core muscles to support your spine and prevent arching or swaying. This helps maintain stability throughout the movement.
Letting shoulders shrug up: Keep your shoulders down and away from your ears. Shrugging the shoulders diminishes the focus on the rear delts and can lead to neck strain.
Speeding through reps: Perform each rep with a deliberate pace, focusing on the muscle contraction and maintaining form, rather than rushing through the movement.
Not pausing at the top: At the top of the movement, pause for a brief second to fully engage the rear delts, ensuring maximum muscle activation.
Bending elbows too much: Maintain a slight bend in your elbows, but avoid excessive bending, which turns the exercise into more of a row than a reverse fly.
Using a mixed grip: Keep your palms facing each other or a neutral grip, as this allows for better control and more effective targeting of the rear delts.
Breathing irregularly: Ensure steady and controlled breathing. Inhale as you lower the dumbbells and exhale as you lift them, helping maintain focus and control throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
