Dumbbell Front Raise
Auto DetectedA dumbbell isolation exercise that targets the anterior deltoids to build shoulder hypertrophy and stability. It involves raising the arms straight forward to shoulder height.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
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
Traps
5/10Upper Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy sets.
How to Perform
Stand tall holding a dumbbell in each hand, resting by your sides. Keep your chest up, shoulders back, and palms facing your body or slightly inward.
- Keeping a slight bend in your elbows, raise both dumbbells straight forward simultaneously.
- Continue lifting until the dumbbells are level with your shoulders (horizontal).
- Pause briefly at the top to contract the front of your shoulders.
- Slowly and controlled, lower the dumbbells back down to the starting position.
Coaching Tips
Form Cues
- Lead with your knuckles
- Maintain soft elbows
- Lift to shoulder height
- Control the descent
- Avoid torso sway
Breathing
Inhale while lowering the weight; exhale and brace your core as you raise the dumbbells.
Tempo
3-0-1
Range of Motion
Begin with arms fully extended and finish when the arms are horizontal to the floor, parallel with the shoulders.
Safety
Safety Notes
- Use light to moderate weight to ensure proper form and shoulder safety.
- Stop the movement immediately if sharp shoulder pain occurs.
- Keep the wrists stable and in line with the forearms.
Spotting
Not recommended; use lighter weights if form breaks down.
Common Mistakes
- Using body momentum to swing
- Shrugging the shoulders up
- Lifting weights too high
- Too fast descent
When to Avoid
- Acute shoulder pain or impingement syndrome.
- Severe rotator cuff instability.
Flexibility Needed
- Adequate shoulder flexion range of motion.
Build Up First
- Ability to maintain neutral spine during standing movements.
Also known as
Front Raises, Dumbbell Shoulder Raise, Standing Dumbbell Front Raise, Two Arm Front Raise, Shoulder Front Raise
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