Dumbbell Standing Neutral Grip to Pronated Grip Front Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding dumbbells at your sides with a neutral grip (palms facing your thighs).
2. Engage your core and maintain a slight bend in your knees to stabilize your torso.
3. Pull your shoulder blades back and down to maintain a proud chest and neutral spine.

How to do it

1. Raise the dumbbells forward and upward in a controlled arc while exhaling.
2. As the weights reach chest height, rotate your wrists so your palms face the floor (pronated).
3. Pause briefly at shoulder height, then slowly lower the weights back to the starting position while inhaling and rotating back to a neutral grip.

Form checklist

• Keep a slight, fixed bend in the elbows throughout the entire movement.
• Avoid using momentum or swinging your torso to lift the weights.
• Keep your shoulders depressed; do not allow them to shrug toward your ears.
• Maintain a controlled 2-second eccentric (lowering) phase.

Pro tips

• Focus on 'reaching' the dumbbells toward the opposite wall to maximize tension on the front deltoids.
• Initiate the rotation early in the lift to smoothly transition into the pronated position at the peak.

Make it harder

• Add a 2-second isometric hold at the top of the movement when the palms are pronated.
• Perform the exercise seated on a bench to eliminate any leg drive or torso swing.

Frequently asked

What muscles does the dumbbell standing neutral grip to pronated grip front raise work?

The dumbbell standing neutral grip to pronated grip front raise primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell standing neutral grip to pronated grip front raise?

The dumbbell standing neutral grip to pronated grip front raise uses dumbbell.

Is the dumbbell standing neutral grip to pronated grip front raise good for beginners?

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

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