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Dumbbell Hammer Front Raise
Dumbbell hammer front raise that targets anterior deltoids to build shoulder size and definition; uses neutral grip for controlled flexion, commonly for hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Chest, Traps, Forearms
Popularity Score
6
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
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at sides with palms facing inward in hammer grip and slight elbow bend.
- Inhale and brace core.
- Raise dumbbells straight forward leading with elbows until shoulder height.
- Pause briefly at top to contract shoulders.
- Exhale and lower weights controlled to start position.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with elbows
- Keep core tight
- Slight elbow bend
- Avoid swinging
- Neutral wrists
Breathing
Inhale during preparation and ascent; exhale during descent while maintaining brace.
Tempo
2-1-2
Range of Motion
Raise arms from thighs to parallel with floor or eye level, keeping slight elbow bend throughout.
Safety
Safety Notes
- Start with light weights
- Avoid if shoulder pain present
- Warm up shoulders first
- Consult professional for injuries
- Maintain neutral spine
Spotting
No spotter needed; perform solo with controlled form.
Common Mistakes
- Using momentum to lift
- Arching lower back
- Locking elbows
- Lifting too high
- Dropping weights quickly
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Basic standing posture
- Grip strength for dumbbells
Also known as
Hammer Front Raise, Neutral Grip Front Raise, Dumbbell Neutral Front Raise
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