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Male model ex_WS6TDO

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Shoulders · Dumbbell

Dumbbell Standing Alternate Vertical Front Raises

intermediatestrengthOne side at a time

Dumbbell Standing Alternate Vertical Front Raises is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target
Delts
Body part
Shoulders
Equipment
Dumbbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Shoulders · Anterior Deltoids

Secondary muscles

  • Upper Back · Trapezius

How to do Dumbbell Standing Alternate Vertical Front Raises

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging straight down by your sides, palms facing your body.
  2. Raise the right dumbbell in front of you, keeping your arm straight but not locked, until it reaches shoulder height.
  3. Lower the right dumbbell back to the starting position and then raise the left dumbbell in front of you to shoulder height.
  4. Continue alternating the raise between your right and left arms for the desired number of repetitions.

Form tips

  • Use a controlled motion to avoid swinging the weights and maintain proper form.
  • Keep your head and neck in a neutral position, looking straight ahead.
  • Avoid locking your elbows at the top of the movement to reduce joint strain.

Dumbbell Standing Alternate Vertical Front Raises alternatives

Front Raises Barbell exercise demonstration

Front Raises Barbell

Delts · intermediate
Ez Bar Standing Front Raise exercise demonstration

Ez Bar Standing Front Raise

Delts · intermediate
Seated Plate Front Raises exercise demonstration

Seated Plate Front Raises

Delts · beginner
Cable Front Raises Straight Bar exercise demonstration

Cable Front Raises Straight Bar

Delts · beginner

More delts exercises

Standing Front Raise Dumbbell exercise demonstration

Standing Front Raise Dumbbell

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Dumbbell Standing Alternate Raise exercise demonstration

Dumbbell Standing Alternate Raise

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Dumbbell Seated Alternate Front Raise exercise demonstration

Dumbbell Seated Alternate Front Raise

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Prone Front Raises Dumbbell on Bench exercise demonstration

Prone Front Raises Dumbbell on Bench

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Prone Front Raises Barbell on Bench exercise demonstration

Prone Front Raises Barbell on Bench

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Seated Dumbbell Neutral Grip Front Raises exercise demonstration

Seated Dumbbell Neutral Grip Front Raises

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Dumbbell Standing Front Raise Above Head exercise demonstration

Dumbbell Standing Front Raise Above Head

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Dumbbell Front Raise exercise demonstration

Dumbbell Front Raise

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Dumbbell Standing Alternate Vertical Front Raises FAQ

What muscles does Dumbbell Standing Alternate Vertical Front Raises work?

Dumbbell Standing Alternate Vertical Front Raises mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Standing Alternate Vertical Front Raises?

You need a dumbbell.

How many sets and reps of Dumbbell Standing Alternate Vertical Front Raises should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Standing Alternate Vertical Front Raises good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Standing Alternate Vertical Front Raises burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Standing Alternate Vertical Front Raises?

Other exercises for the delts include Front Raises Barbell, Ez Bar Standing Front Raise, Seated Plate Front Raises and Cable Front Raises Straight Bar.

For developers

Use Dumbbell Standing Alternate Vertical Front Raises in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WS6TDO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WS6TDO",
  "name": "Dumbbell Standing Alternate Vertical Front Raises",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_WS6TDO/mp4-720.mp4?…",
    "poster": "https://…/ex_WS6TDO/poster.jpg?…"
  }
}