Standing Alternating Vertical Dumbbell Front Raise

Stand tall with the dumbbells held vertically, palms facing each other, and the weights in front of your thighs. The vertical grip is easier on your wrists but makes it easier to sway, so brace your core and glutes first.

Keeping the dumbbell vertical, raise one arm forward to shoulder height while the other stays in front of your thigh. Keep your wrist upright and think of the front of your shoulder lifting the weight.

Lower the raised arm slowly as you lift the opposite arm, continuing in an alternating pattern. Keep your wrist straight throughout so the dumbbell stays vertical.

The vertical grip keeps your wrist and the front of your shoulder comfortably aligned, making it easier to focus on the front delts. If it feels like you're lifting with your arm alone, reduce the weight and first find the sensation in the front of your shoulder.

Leaning back to use momentum or bending your wrist reduces front-delt involvement. If your rhythm speeds up as you alternate, momentum will increase, so deliberately slow the movement down.

Exhale on the side you're raising and inhale as you lower. Keeping your breathing going helps reduce torso movement while standing.

The palms-facing vertical grip is especially comfortable if your wrists bother you. Choose a weight that allows a 1-second pause at the top and a 2-second descent.