Front Raise (Dumbbell)

How to do the Front Raise (Dumbbell)

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
2. Engage your core and maintain a neutral spine with a slight bend in your elbows.
3. Raise the dumbbells forward and upward in a controlled arc until they reach shoulder height, keeping your arms nearly straight.
4. Pause briefly at the top with dumbbells at shoulder level.
5. Lower the dumbbells back to the starting position with control, resisting gravity on the descent.

Form tips

• Keep your torso still and avoid leaning back or using momentum to swing the weights up.
• Stop at shoulder height rather than lifting higher to maintain tension on the deltoids and avoid engaging the traps excessively.
• Use a controlled tempo on both the lifting and lowering phases to maximize time under tension.

Common mistakes

• Using too much weight forces you to swing the dumbbells with momentum rather than lifting with the deltoids, reducing effectiveness and increasing injury risk.
• Shrugging the shoulders at the top shifts tension from the anterior deltoids to the upper traps, diminishing the targeted muscle work.
• Raising the dumbbells above shoulder height reduces deltoid engagement and places unnecessary stress on the shoulder joint.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight; for strength, use 3 to 5 sets of 6 to 8 reps with heavier weight.

Frequently asked questions

Should I alternate arms or lift both dumbbells together?

Both methods are effective, with alternating allowing slightly heavier weight per arm and better focus on each side. Lifting together is more time-efficient and creates constant tension across both shoulders.

What grip should I use for front raises?

A pronated grip with palms facing down is most common and emphasizes the anterior deltoids effectively. You can also use a neutral grip with palms facing each other to slightly reduce shoulder stress.

How do front raises differ from lateral raises?

Front raises target the anterior deltoids by lifting dumbbells in front of your body. Lateral raises target the lateral deltoids by lifting dumbbells out to the sides.

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