Movement overview

The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.

Step-by-step cues

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keep your arms fully extended at your sides with a slight bend in the elbows.
3. Engage your core and maintain a straight back throughout the movement.
4. Raise one dumbbell in front of you to shoulder height while keeping your palm facing inward.
5. Lower the dumbbell back to the starting position in a controlled manner.
6. Simultaneously, raise the opposite dumbbell to shoulder height as you lower the first one.
7. Continue alternating arms for the desired number of repetitions.

Technical tips

• Focus on controlled movements to maximize muscle engagement and prevent injury.
• Avoid swinging or using momentum to lift the weights; maintain strict form.
• Keep your shoulders down and relaxed to prevent tension in the neck.
• Exhale as you lift the dumbbell and inhale as you lower it.
• Start with lighter weights to master form before progressing to heavier loads.
• Ensure your wrists remain neutral and aligned with your forearms throughout the exercise.