How to Do the Dumbbell Front Raise
The dumbbell front raise lifts weights in front of you to isolate your front shoulders. It is an accessory move for adding shoulder size, though most lifters already train their front delts through pressing.
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Muscles worked
Primary
- Shoulders
Secondary
- None to speak of
How to do the Dumbbell Front Raise
- 1
Stand with dumbbells in front of your thighs, palms facing you or each other.
- 2
Brace your core and keep a slight bend in your elbows.
- 3
Raise one or both dumbbells straight in front of you to shoulder height.
- 4
Pause briefly at the top.
- 5
Lower the weights slowly to your thighs.
- 6
Keep your torso still the whole time.
- 7
Alternate arms or lift both together.
Form cues to remember
- Lift to shoulder height only
- Keep your torso still
- Lower slowly
- Soft elbows
Dumbbell Front Raise video tutorial
Common mistakes
Swinging with your body
Use lighter dumbbells and brace your abs so your torso stays still.
Lifting above shoulder height
Stop at about shoulder height to keep tension on the front delts.
Shrugging your traps
Keep your shoulders down and your neck relaxed.
Using too much weight
Choose a weight you can lift for 10–15 clean reps.
Sets and reps
| Muscle growth | 2–3 sets of 10–15 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps with a light load |
Front raises load the front of the shoulder, which presses already train heavily. Keep the weight light and skip the exercise if it pinches.
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Dumbbell Front Raise FAQ
Do I need front raises?
Most lifters already hit their front delts with pressing exercises. Front raises are optional extra work if your front shoulders lag.
Should I raise both arms or alternate?
Either works. Alternating can make it easier to stay strict, while lifting both arms together saves time.
How heavy should front raises be?
Light. Choose a weight you can lift for 10–15 strict reps without swinging.
