The alternate front raise with dumbbells is a simple targeted weightlifting exercise. As such, it is done with a certain target area in mind.
Front dumbbell raises build the illusion of a V-shaped torso as a result of bulking the shoulders up. It’s an exercise that isn’t too high impact.
As a result, it can be done by people of all ages and experience levels. Therefore if you’re looking to build strength and definition in the shoulders this would be a good place to start.
It is however crucial to pick weights you can lift and that you have proper form.
HOW TO DO AN ALTERNATE FRONT RAISE WITH DUMBBELLS
Equipment needed – Dumbbells
- Stand with your feet about shoulder-width apart.
- Let your arms hang in front of you with the dumbbells placed squarely on your thighs (ensure your palms are facing the thighs).
- Ensure your back is straight, your feet are planted flat on the floor, and your abdominal muscles are engaged.
Once all these things are done, follow these steps:
- Start by lifting the weights upward with one arm and remember to inhale as you do so. Your arms should be extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.
- Pause briefly when your arms are horizontal to the floor.
- Lower the dumbbells to the starting position (back to the thighs) with a slow and controlled motion while exhaling.
- Repeat with the opposite arm and keep alternating
- Do 1 to 3 sets of 8 to 16 repetitions
If this is your first time doing an alternate front raise with dumbbells, you should take certain weight considerations into mind.
First, the starting weight for the dumbbell you use should stand at 5 pounds for women. This can go up to 10 pounds for men.
That said, these are general rules to help guide you. If you can’t lift this much, you can start where you feel comfortable.
It is however not advisable to start higher than the recommended weight classes. Lifting more than you can handle can be harmful to you.
This is because it puts excessive strain on parts of your body such as the knee joints and your spine.
WHAT MUSCLES DO ALTERNATE FRONT RAISES WITH DUMBBELLS WORK?
The deltoids are an area that is often worked by a lot of muscles without necessarily being the primary target area.
If this is an area you’re looking to do some work on this area, then the alternate front raise is the perfect exercise.
This exercise allows you to engage the front deltoid muscle from a unilateral angle. In turn, this helps you to develop strength and pack muscle much more easily
2. CHEST MUSCLES
The chest muscles provide a pivoting platform to the shoulder during a front raise. As such, it engages the chest muscles.
Consistent pivoting during a front raise is bound to lead to strengthening and definition of said muscles.
The biceps primary role is to enable you to perform lifting and pulling movements. It also turns the palm forward or upward. All movements needed to do the alternate front raise.
As such, they work the biceps and prompt an increase in the muscle strength. Although an increase in bicep size is viewed as a conventional sign of full-body strength, it is not always the case.
ALTERNATE FRONT RAISES WITH DUMBBELLS BENEFITS
IMPROVES BODY STRENGTH
When you do alternate front raise with dumbbells the general consequence is increased strength for every engaged muscle.
For instance, doing front raises strengthens the shoulder muscles and the chest muscles
ALLOWS FOR SPECIFICITY
Doing alternate front raise with dumbbells allows for isolation. Isolation refers to the ability to target a very small area that you need to work on.
Isolation can be necessary at times because exercises have a snowball effect. This means that whatever exercise you do it wont affect just one area.
However, there are isolation exercises which only involve a limited number of muscles and joints.
Therefore, if you have need for specificity in working out an area you can resort to an isolation exercise.
For instance, if you need to build strength in the front and side shoulders – do the alternate front raise with dumbbells.
ALTERNATIVES TO ALTERNATE FRONT RAISE WITH DUMBBELLS
1. RESISTANCE BAND FRONT RAISE
If you happen to lack the necessary equipment (dumbbells), this is the next best exercise. This is because it allows you to work on your front deltoids without having to seeking dumbbells.
In fact, resistance bands to a certain extent do a better job when it comes to creating needed resistance during the exercise.
If you don’t have a resistance band, you can use alternatives such any wiry material that can be used to create resistance.
INCLINE DUMBBELL RAISE
This exercise involves doing dumbbell raises while leaning on a bench. When you lean, it prevents you from cheating with a backswing.
The trick here is to keep your arms straight throughout and push your lower back into the bench.
As such, it is the high impact version of the alternate front raise with a dumbbell. It is therefore quite an advanced exercise and you should as a result, gradually grow into it.
3. CABLE LATERAL RAISES
This is an isolation exercises that allows you to specifically target the side deltoid. You could also do a variation that involves using a dumbbell however, using a cable is more effective.
MISTAKES TO AVOID WHILE DOING ALTERNATE FRONT RAISE WITH DUMBBELLS
Before you start lifting while doing the alternate front raise with dumbbells, it is important to keep a strong, stationary torso. Maintaining a straight position with a straight torso increases resistance and strain which is more efficient.
Swaying is often an indication of being overwhelmed by the weight of the dumbbell. In such an event it is advisable to settle for something lighter.
DON’T MANIPULATE MOMENTUM
When the strain kicks in and you’re struggling to cope, often we misuse momentum. For example, it is common to see people hoisting weights rapidly when tired.
This reduces momentum and reduces the tension within the muscles and consequently the effectiveness of the exercise.
POOR WRIST POSITION
While lifting, the proper form requires that your wrist remain in a neutral position. Bent wrists are often an indication of overexertion
Doing alternate front raise with dumbbells is a good way to add specificity to your workout routine. However, it is crucial that you stick to the appropriate weight class for good results.