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Kettlebell Front Raise
Kettlebell Front Raise isolates anterior deltoids to build shoulder strength, endurance, and definition; effective for hypertrophy and stability with controlled lifts.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Triceps
Accessory Muscles
Abs
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
Shoulders
6/10Medial Delts
Traps
4/10Upper Traps
Triceps
3/10Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding one kettlebell with both hands in front of thighs, arms extended with slight elbow bend, core engaged, back straight.
- Exhale and raise kettlebell straight forward from shoulders, keeping arms nearly straight.
- Lift until arms parallel to ground or slightly above.
- Pause briefly at top, squeezing front deltoids.
- Inhale and lower kettlebell slowly to start position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Lead with shoulders
- Keep elbows slightly bent
- Engage core tight
- Avoid body swing
- Control the descent
Breathing
Inhale during lowering phase; exhale as you raise the kettlebell, bracing core throughout.
Tempo
2-1-2
Range of Motion
Raise arms to parallel with floor; avoid going above shoulder height to maintain deltoid tension without rotator cuff stress.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Use light weight to prioritize form
- Do not swing body to lift
- Keep slight elbow bend to protect joints
- Stop if lower back strain occurs
Spotting
Not typically needed; perform in front of mirror for form check or with light weights.
Common Mistakes
- Using momentum from torso
- Locking elbows fully
- Raising above shoulder height
- Neglecting core brace
- Dropping weight quickly
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
- Lower back issues without core stability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Stable standing posture
Build Up First
- Basic shoulder mobility
- Controlled arm raises without weights
Also known as
KB Front Raise, Kettlebell Shoulder Front Raise, Standing Kettlebell Front Deltoid Raise
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