Dumbbell Leaning Front Raise

Muscles worked

Setup

1. Stand sideways next to a power rack, holding a dumbbell in your outer hand with an overhand grip.
2. Grasp the rack with your inner hand at shoulder height for stability.
3. Position your feet near the base of the rack and lean your body away until your supporting arm is fully extended.
4. Let the dumbbell hang straight down toward the floor, creating a pre-stretch in the front deltoid.

How to do it

1. Exhale as you raise the dumbbell forward and slightly outward until it reaches shoulder height.
2. Keep a slight, fixed bend in your elbow throughout the movement to protect the joint.
3. Inhale as you slowly lower the dumbbell back to the starting position under strict control.
4. Maintain a steady 2-0-2-0 tempo, avoiding any pausing at the bottom to keep tension on the muscle.

Form checklist

• Maintain a consistent lean throughout the entire set; do not pull yourself upright.
• Keep your shoulders pinned back and down to avoid shrugging the weight up with your traps.
• Engage your core to prevent your torso from rotating or swinging.
• Ensure the movement occurs only at the shoulder joint.

Pro tips

• Think about 'pushing' the weight toward the far wall rather than just lifting it up to maximize anterior delt recruitment.
• At the top of the movement, slightly turn your thumb downward to further isolate the anterior deltoid fibers.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction for every rep.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell leaning front raise work?

The dumbbell leaning front raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the dumbbell leaning front raise?

The dumbbell leaning front raise uses dumbbell.

Is the dumbbell leaning front raise good for beginners?

The dumbbell leaning front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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