Front Raise
Muscles worked
Instructions
- 1Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
- 2While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
- 3Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
- 4Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
About Front Raise
The dumbbell front raise isolates the front head of the deltoid. Arm nearly straight, you raise the dumbbells in front of you to shoulder height, then lower under control without swinging the torso. Simple and beginner-friendly, the exercise shapes the front of the shoulder and complements pressing work. In practice, it is not essential: the front delt is already heavily worked by all pressing movements. Save it for cases where the front of the shoulder is a weak point, and prioritise lateral raises and rear-delt work, which lag more often.
check_circleBenefits
- check_circleClearly isolates the anterior head of the deltoid
- check_circleSimple movement, easy for a beginner to learn
- check_circleComplements presses for a more defined front delt
lightbulbExecution tips
- lightbulbRaise the dumbbells to about shoulder height
- lightbulbKeep a slight, constant bend in the elbow
- lightbulbControl the descent over two to three seconds
- lightbulbAlternate arms or raise both together
warningCommon mistakes
- warningSwinging back and forth to create momentum
- warningRaising too high above shoulder level
- warningShrugging and engaging the traps
- warningChoosing a load too heavy that breaks form
helpFrequently asked questions
Are front raises essential?expand_more
The front delt already works hard during presses. Add them mainly if the front of the shoulder is lagging behind.
Dumbbells, bar or plate?expand_more
Dumbbells isolate each arm, while a bar or plate changes the grip. All hit the same head, so pick what feels most comfortable.
One arm at a time or both together?expand_more
Both work. Alternating (one arm at a time) helps you focus on each shoulder and limits momentum; doing both together saves time but increases the temptation to swing the torso.
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