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Dumbbell Front Raise

Equipment: Dumbbell

Dumbbell Front Raise
Primary Muscles
  • Deltoid Anterior
Synergistic Muscles
  • Deltoid Lateral
  • Pectoralis Major Clavicular Head
  • Serratus Anterior

Front raises are a simple exercise that target the front part of your shoulders. To perform them, you need a pair of dumbbells and a standing position. Here are the steps:

  1. Hold a dumbbell in each hand with your palms facing your thighs. Keep your arms straight and your elbows slightly bent.
  2. Lift the dumbbells up in front of you until they are at shoulder level or slightly higher. Do not swing your body or use momentum to lift the weights.
  3. Pause for a second at the top and squeeze your shoulder muscles.
  4. Lower the dumbbells back to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions or time.

Introduction

The dumbbell front raise is a strength training exercise that targets the shoulders primarily, with secondary engagement of the upper back and arms. It's particularly beneficial for building shoulder stability, improving posture, and enhancing functional strength in daily activities. Its effectiveness stems from its focus on raising weights directly in front of the body, which closely mimics real-life movements like carrying heavy objects.

Muscles Worked

  • Primary: Shoulders (Anterior Deltoid)
  • Secondary: Upper Back (Trapezius), Forearms (Brachioradialis)

How to Do It (Step-by-Step)

  1. Stand with feet hip-width apart, holding a dumbbell in each hand at arm's length in front of your thighs, palms facing your body.
  2. Raise the weights straight up by lifting your shoulders and extending your arms until they are parallel to the floor, keeping your elbows slightly bent throughout the movement.
  3. Maintain a neutral spine and avoid swinging or jerking the weights. Keep your core engaged for stability. Inhale as you lower the weights back down, exhaling at the top of the movement.

Tip: To prevent strain on your neck, focus on lifting through the front of your shoulders rather than just raising your arms straight up.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For optimal progression, consider using Auto Progression in your workout routines.

To ensure proper rest times between sets, utilize the handy Rest Timer feature during your workouts.

Form Tips

  • Maintain a neutral spine and engage your core to prevent any excessive arching or rounding.
  • Keep your elbows slightly bent throughout the movement, and avoid locking them at the top of the lift.
  • Raise the dumbbells straight in front of you, keeping them at eye level, rather than tilting them forward or backward.

When to Use It

  • Building Strong Anterior Deltoids: Perform dumbbell front raises as part of a shoulder workout to target the front delts and achieve defined shoulders.
  • Improving Posture: Incorporate dumbbell front raises into your daily routine to strengthen the upper chest muscles, promoting good posture and reducing slouching.
  • Enhancing Balance & Core Stability: Use a balance disc or unstable surface during dumbbell front raises for an added challenge, enhancing core stability and balance abilities.

Workout History can help you track your progress over time.

Dumbbell Front Raise - Frequently Asked Questions
Answers to common questions about dumbbell front raise for effective training.

Dumbbell front raises primarily work the shoulders, particularly the anterior deltoid.

Stand straight with a slight bend in your knees and hold dumbbells in front of your thighs. Lift the weights by raising your arms forward until they are parallel to the ground.

Typically, 3-4 sets of 10-12 repetitions per set are sufficient.

It's generally recommended to use lighter weights for this exercise to maintain proper form and focus on the target muscles.

Yes, if your goal is to build shoulder strength and muscle, incorporating dumbbell front raises can be beneficial.

More dumbbell exercises More shoulders exercises