Dumbbell Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees to create a stable base.
2. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs).
3. Roll your shoulders back and down to set the scapula, and engage your core to maintain a neutral spine.
4. Position the dumbbells slightly in front of your thighs with your arms nearly straight.

How to do it

1. Exhale as you lift the dumbbells forward and upward in a controlled arc, keeping a slight, fixed bend in your elbows.
2. Continue the movement until your arms are parallel to the floor or slightly below shoulder height.
3. Pause for a brief second at the top to emphasize the peak contraction of the anterior deltoid.
4. Inhale as you slowly lower the weights back to the starting position, resisting gravity for a 2-3 second count.

Form checklist

• Keep your torso completely still; avoid rocking back or using momentum to swing the weights up.
• Ensure your shoulders do not shrug toward your ears during the lift.
• Maintain a slight bend in the elbows to keep the tension on the muscles rather than the joints.
• Stop the movement once your arms are parallel to the floor to avoid unnecessary impingement.

Pro tips

• Focus on 'pushing' the dumbbells toward the wall in front of you rather than just lifting them up to better engage the serratus anterior.
• Try a neutral grip (palms facing each other) if you feel any pinching or discomfort in the shoulder joint.

Make it harder

• Perform the exercise seated on an incline bench to increase the range of motion and eliminate the ability to use leg momentum.
• Incorporate a 3-second isometric hold at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the dumbbell front raise work?

The dumbbell front raise primarily targets the deltoids, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell front raise?

The dumbbell front raise uses dumbbell.

Is the dumbbell front raise good for beginners?

Yes. The dumbbell front raise is a beginner-friendly movement and a strong foundation to build on.

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