Dumbbell Front Raise (Alternating, Neutral Grip)
The Dumbbell Front Raise (Alternating, Neutral Grip) is a dumbbell exercise that primarily targets the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Dumbbell Front Raise (Alternating, Neutral Grip)
- 1Stand tall with feet hip-width apart, knees slightly soft, holding a dumbbell in each hand at your sides with palms facing each other; brace your core, keep your chest open, and maintain a slight bend in the elbows.
- 2Keeping your torso still, lift one dumbbell straight in front of you to about shoulder height in a controlled 1–2 second lift while exhaling, pause briefly, then lower slowly for 2–3 seconds while inhaling and repeat on the other side in an alternating rhythm.
Coach tips
- Avoid swinging or leaning back—if you can’t control the movement, reduce the weight.
- Keep a small bend in the elbow and lead with the shoulder so you feel it in the front delt, not the biceps or neck.
- Breathe out on the lift and inhale as you lower; stop or shorten the range if you feel sharp shoulder pain.
Train shoulders smarter
One rep, one set. Hypro turns the Dumbbell Front Raise (Alternating, Neutral Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell Front Raise (Alternating, Neutral Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dumbbell Front Raise (Alternating, Neutral Grip) fits right into proven hypertrophy and strength templates.
For optimal shoulders hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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