Shoulders · Dumbbell
Dumbbell Standing Alternate Vertical Front Raises
How to do the dumbbell standing alternate vertical front raises, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand in front of your thighs with a neutral (hammer) grip, palms facing each other. Keeping a slight bend in the elbow, raise one dumbbell straight out in front to about shoulder height, then lower it as you raise the other. Alternate arms in a controlled, vertical path.
- 1Front delts lifting each dumbbell to shoulder height
- 2A controlled, even tempo as the arms alternate
- 3A braced core keeping the torso still
Common mistakes
- Swinging or using momentum to throw the weight up
- Leaning back as the arm rises
- Lifting well above shoulder height and shrugging
Muscles worked
The dumbbell standing alternate vertical front raises mainly works the front delts, with the forearms, upper traps, and side delts assisting.
- Front DeltsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Side DeltsSupport
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell standing alternate vertical front raises for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.