All Exercises
Alternate Front Raise
Builds shoulder strength through alternating front raises, challenging balance and core stability.
Last updated
Main Muscles
- Shoulders
Supporting Muscles
- Abs
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How to perform
- Stand tall holding an AguaForce weight in each hand in front of your thighs
- Raise one weight forward to shoulder height while the other stays at your side
- Lower it back down with control while raising the other side, alternating arms
- Continue alternating for all reps
Tips
- Keep a slight bend in your elbow throughout each raise
- Keep your core braced to avoid leaning back
Alternate Front Raise FAQ
What muscles does the alternate front raise work?
The alternate front raise mainly works your shoulders, with your abs supporting the movement.
How much water should I put in the weight for the alternate front raise?
Fill both AguaForce weights to about 1–3 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the alternate front raise should I do?
Aim for 3 sets of 10–12 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.