Videos
Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell with both hands in front of your thighs.
- Keep your arms straight and raise the kettlebell forward to shoulder height.
- Pause briefly at the top, ensuring control and balance.
- Lower the kettlebell slowly back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid swinging or using momentum to lift the weight.
- Maintain a neutral spine and engaged core.
- Keep your shoulders down and avoid shrugging.
Breathing Tips
- Inhale before initiating the lift.
- Exhale as you raise the kettlebell.
- Inhale again as you lower it back down.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Lower back conditions aggravated by standing movements
The Double Arm Kettlebell Front Raise is an effective isolation exercise focused on developing the anterior deltoids. This bilateral movement involves raising a kettlebell from thigh level to shoulder height using both arms, promoting symmetrical shoulder development and upper body strength. It’s commonly used in bodybuilding, functional training, and general fitness routines to enhance posture and improve overhead movement control. Unlike unilateral variations, this two-arm version offers better balance and core stability, making it more suitable for beginners and those seeking to focus on controlled execution rather than coordination. The kettlebell’s unique center of mass increases grip and forearm engagement, while requiring continuous stabilization from the upper body muscles. This movement is ideal for warm-ups, hypertrophy, or shoulder activation work, especially in programs prioritizing shoulder health and performance. It’s best performed with moderate to light weights to maintain strict form and avoid compensatory body movements.
What is a Double Arm Kettlebell Front Raise good for?
A Double Arm Kettlebell Front Raise is excellent for strengthening the front deltoids, improving posture, and enhancing shoulder stability through a controlled bilateral movement.
Is it better to do kettlebell front raises with one arm or both?
Using both arms provides better balance and control, making it suitable for beginners. One-arm raises increase core and unilateral stability challenges but require more coordination.
Can beginners perform the Double Arm Kettlebell Front Raise?
Yes, this exercise is beginner-friendly when performed with proper technique and a manageable kettlebell weight to avoid overloading the shoulders.
What weight should I start with for kettlebell front raises?
Start with a light kettlebell, typically between 4 to 8 kg, to ensure full control and correct form. Gradually increase the weight as strength improves.