Dumbbell Front Raise
Auto DetectedAn isolation exercise using dumbbells to target the anterior deltoids through shoulder flexion, building front shoulder strength and stability for pushing movements; ideal for hypertrophy and definition.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Chest, Traps
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Shoulders
5/10Medial Delts
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body and a slight bend in your elbows. Engage your core and keep your back straight.
- Initiate the lift by raising both dumbbells forward and upward, leading with your shoulders.
- Keep arms nearly straight with a soft bend in elbows throughout the movement.
- Raise until arms are parallel to the floor at shoulder height.
- Pause briefly at the top to squeeze the front deltoids.
- Lower the dumbbells slowly and controlled back to the starting position.
Coaching Tips
Form Cues
- Lead with shoulders, not momentum.
- Keep slight elbow bend.
- Maintain neutral spine.
- Squeeze at top.
- Control the descent.
Breathing
Exhale as you raise the dumbbells; inhale as you lower them. Brace your core throughout.
Tempo
3-1-1
Range of Motion
Start with arms hanging in front of thighs; raise to arms parallel to floor without going above shoulder height.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if experiencing shoulder pain or impingement
- Keep wrists neutral
- Do not use excessive weight that compromises control
- Consult professional for pre-existing shoulder issues
Spotting
Spotting not typically required; use lighter weights or safeties if needed for heavier sets.
Common Mistakes
- Swinging or using body momentum
- Arching the back
- Locking elbows fully
- Raising above shoulders
- Neglecting eccentric phase
When to Avoid
- Shoulder impingement
- Acute shoulder injury
- Rotator cuff issues
Flexibility Needed
- Adequate shoulder flexion range
- Stable shoulder mobility
Build Up First
- Basic standing posture
- Familiarity with dumbbell handling
Also known as
Front Dumbbell Raise, DB Front Raise, Standing Front Raise
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