Videos
Instructions
- Stand upright holding a dumbbell in each hand, arms resting in front of your thighs with palms facing your body.
- Keeping your arms straight (but not locked), lift one dumbbell forward to shoulder height.
- Pause briefly at the top of the movement.
- Lower the dumbbell back to the starting position in a controlled manner.
- Alternate arms or perform all repetitions on one side before switching.
Technical Tips
- Avoid swinging the dumbbells; use a slow and controlled motion.
- Keep your core engaged to prevent back arching.
- Do not lift the dumbbells above shoulder level.
Breathing Tips
- Exhale as you raise the dumbbell.
- Inhale as you lower it back to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe shoulder arthritis
The Dumbbell Front Raise is a fundamental isolation exercise designed to strengthen and sculpt the front part of the shoulders. This exercise is particularly effective for developing the anterior deltoid, which plays a key role in lifting movements and overall shoulder aesthetics. Performed by lifting dumbbells directly in front of the body, this movement emphasizes strict form and controlled motion to maximize shoulder engagement while minimizing the involvement of secondary muscles. Ideal for all fitness levels, the Dumbbell Front Raise helps improve posture, shoulder definition, and strength, especially in pressing movements. It is commonly included in upper body routines for its simplicity and effectiveness in targeting the shoulder region. Whether used as a warm-up, accessory movement, or part of a hypertrophy-focused workout, the Dumbbell Front Raise provides a versatile tool to enhance deltoid development and upper body symmetry.
What muscles do dumbbell front raises work?
Dumbbell front raises primarily target the anterior deltoids, with secondary activation of the chest and forearms for stabilization.
Should I use heavy weights for dumbbell front raises?
No, it's best to use moderate weights with controlled form to avoid shoulder strain and ensure the front deltoids are properly isolated.
Can beginners do dumbbell front raises?
Yes, dumbbell front raises are beginner-friendly and effective for building shoulder strength with proper form and light to moderate weights.
Is it better to alternate arms or lift both dumbbells together?
Both methods are effective; alternating arms can reduce strain and help maintain better form, especially for beginners or during rehabilitation.
How high should I lift the dumbbells in a front raise?
Lift the dumbbells until they reach shoulder height, keeping arms parallel to the floor and avoiding movement above the shoulders to protect joints.