Male

Dumbbell Standing Alternate Vertical Front Raises

Muscles involved

Executing the dumbbell standing alternate vertical front raises requires absolute body awareness and deliberate control from start to finish. As you raise one arm at a time, you feel a deep, targeted burn right across your shoulders. The sensation should be smooth and isolated, preventing any temptation to swing your hips or arch your lower back for momentum. You will feel your core engaging automatically to stabilize your posture while moving each pair of dumbbells upward in a controlled tempo. Feeling that tension hold briefly at the top gives you complete command over your upper body, ensuring that your shoulder muscles do all the heavy lifting pure and clean.

How to do it

1. Stand with your feet shoulder-width apart, back straight, and hold a dumbbell in each hand. 2. Lift one extended arm forward while the other remains extended downward. 3. Alternate the movement by lifting both dumbbells simultaneously to chin height. 4. Keep your arms stretched during the movement to contract your shoulder muscles.

Equipment required

Mancuernas

Muscles worked

Tips

- Avoid swinging your body to generate momentum. - Keep your core activated to stabilize your torso. - Control the descent to work the eccentric phase.