Front Raise (Dumbbell)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand with feet shoulder-width apart, holding a dumbbell in each hand with a pronated or neutral grip in front of the thighs. Tall spine, core braced.
• Raise both dumbbells (or one at a time) forward in a controlled arc until the arms are parallel to the floor or just above. Keep a slight bend in the elbows throughout.
• Pause briefly at the top and avoid generating momentum with a hip push. Keep the shoulder blades set, not shrugged.
• Lower the dumbbells slowly back to the starting position to take advantage of the eccentric phase.

Common mistakes

• Swinging the torso forward and back to generate momentum, which significantly reduces anterior deltoid activation.
• Raising the arms above 90 degrees without intent. Above the horizontal the upper trapezius increasingly takes over the load.
• Shrugging the shoulders upward during the lift, overloading the upper traps and unloading the target deltoids.

Frequently asked questions

Should I raise both arms together or one at a time?

Both work. Bilateral raises increase metabolic demand, while alternating raises allow closer attention to movement quality. Use whichever lets you avoid compensation.

Pronated or neutral grip?

A pronated grip (palms facing down) places slightly more emphasis on the anterior deltoid. A neutral grip (thumbs up) can be more comfortable for those with shoulder issues. Both are valid.

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