Dumbbell Seated Alternate Front Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Alternate Front Raise is an effective isolation exercise primarily targeting the shoulders, specifically the front deltoids. It also engages the chest and serratus muscles as secondary targets. Performed while seated, the exercise involves raising one dumbbell at a time in front of the body, focusing on controlled movements to isolate the front deltoid. This variation ensures minimal use of other muscle groups and stabilizers, allowing for more direct engagement of the target muscles. To perform the exercise, a pair of dumbbells is required, and it can be done at a slow, deliberate pace to maximize muscle activation and minimize momentum.
How to Perform
Sit upright with your back straight and your feet flat on the floor to ensure stability throughout the movement. Keep your core engaged to maintain balance and posture.
Grip a dumbbell in one hand with your palm facing downward, and position your arm close to your body with a slight bend in the elbow.
Raise the dumbbell in front of you, lifting it slowly and steadily. Aim to bring it up to shoulder height or slightly higher, while maintaining control and preventing any jerking motions.
Pause briefly once the dumbbell reaches the peak of the movement, focusing on contracting the front deltoid. Be mindful of your form and avoid swinging your body.
Lower the dumbbell back down in a controlled manner to return to the starting position.
Switch arms and repeat the same process with the other hand, alternating between each arm for the desired number of reps.
★ 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
Proper Grip: Begin by holding a dumbbell in each hand, with your palms facing your body. Your grip should be firm enough to keep control of the weights but relaxed enough to avoid straining your wrists.
Raise with Control: Slowly lift one dumbbell in front of you, keeping your arm slightly bent at the elbow. Continue raising it until your arm is just above parallel to the floor. Make sure your wrist stays neutral, avoiding any bending during the movement.
Lower Slowly: Once you reach the top of the lift, gradually lower the dumbbell back down to the starting position with control.
Switch Arms: Alternate the lifting motion to the other arm, ensuring you maintain the same slow, controlled movement for both sides.
How Not to Perform
Avoid Using Momentum: Don’t swing your body or use momentum to lift the dumbbells. This reduces the effectiveness of the exercise and can cause unnecessary strain on your joints. Focus on slow, controlled movements to engage the target muscles properly.
Don’t Overextend the Arms: Don’t raise your arms too high. If you lift the dumbbells past shoulder height, it can place unnecessary stress on the shoulder joints and lead to injury. Aim to lift your arm until it is level with or slightly above the shoulder.
Don’t Lock Your Elbows: Avoid locking your elbows completely during the movement. Keep a slight bend in the elbow throughout the exercise to reduce stress on the joint and prevent hyperextension.
Don’t Use Excessive Weight: Using too much weight can compromise your form and force you to use momentum. Choose a weight that allows you to perform the exercise with control and proper form, ensuring that the target muscles are fully engaged.
Don’t Hold Your Breath: Avoid holding your breath during the lift. Make sure to breathe throughout the movement—exhale as you raise the dumbbell and inhale as you lower it. Proper breathing helps maintain focus and reduces the risk of unnecessary tension.
Avoid Shrugging Your Shoulders: Keep your shoulders relaxed and avoid shrugging them upwards as you raise the dumbbell. This shifts the focus away from the front deltoid and can lead to neck strain. Focus on isolating the shoulder by keeping your shoulders down and back.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Fast, jerky movements can lead to injury and are less effective for targeting the shoulder muscles. Perform the lift with a slow, steady pace, ensuring that each repetition is done with intention and control.
Don’t Let the Wrists Bend: Keep your wrists neutral and avoid bending them during the lift. Bending your wrists places unnecessary strain on them, and can also affect the overall movement. Maintain a straight wrist position for a more effective and safe 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.
