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Dumbbell Underhand-Grip Front Raise
A dumbbell isolation exercise using an underhand grip that targets the anterior deltoids and biceps to build shoulder strength and size; used for hypertrophy and posture improvement with controlled shoulder flexion.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Forearms
Popularity Score
7
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
Biceps
6/10Long Head, Short Head
Chest
4/10Upper Chest
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with underhand grip, palms facing forward, slight elbow bend, core engaged, back straight.
- Exhale and raise dumbbells forward to shoulder height, leading with shoulders.
- Keep arms nearly straight with slight elbow bend throughout.
- Pause briefly at top, squeezing anterior deltoids.
- Inhale and lower dumbbells slowly back to starting position.
- Repeat for desired reps, maintaining control.
Coaching Tips
Form Cues
- Lead with elbows
- Keep core tight
- Avoid swinging
- Squeeze at top
Breathing
Inhale during the lowering phase, exhale as you raise the weights, and brace your core throughout.
Tempo
3-1-2
Range of Motion
Raise arms until parallel to the floor, then lower to arms extended at thighs without locking elbows.
Safety
Safety Notes
- Start with light weights to master form
- Stop if shoulder pain occurs
- Limit range to avoid trapezius dominance
- Consult professional with shoulder history
Spotting
Spotting not typically required; use lighter weights if assistance is needed for form check.
Common Mistakes
- Using momentum to lift
- Raising arms above shoulder height
- Bending wrists excessively
- Arching back for leverage
When to Avoid
- Acute shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder flexion range
Build Up First
- Basic standing posture control
Also known as
Underhand Dumbbell Front Raise, Supinated Front Raise, Dumbbell Supinated Shoulder Raise
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