Hi, got two questions, just came back from doing my shoulder, triceps and ab exercises wanted get two things that's been bugging me for some time.

1) First, newer, more recent one; my problem with Alternate Front Raises. I do this with a 6 kg dumbbell & try to do it as slow & controlled as I can in the negative portion of the rep. Homewer, there is a popping sound in my left shoulder near the middle portion of the movement and it feel doesn't feel very comfortable in my other shoulder either. I wondered if this was a form problem and googled it. Scott seems to be doing it while holding dumbbells vertically while other guys in other videos seem to be doing it with a horizontal grip. I did it with a horizontal grip too.Is there a difference?

I also keep my arms as straight as possible, am I contracting my other muscles too much or doing it in a way that puts my muscle in a harsh position?

2) Second, my oldest and most annoying problem, I've been having this ever since I started my workouts, it didn't seem important at the time and my trainer told me it would go away but it didn't. Always happens during my crunches on this bench or chair I put a photo of around here(I don't know it's name) and during my Roman Chair Sit-Ups. It's cramps on the upper-outer portion of my leg(what's that muscle called, rectus femoris?). Goddamn cramps that don't go away. I tried opening my legs a little but it didn't change anything, sometimes I have to stop doing my crunches/sit-ups and go do some excercise. Am I doing something wrong?