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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
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
- check_circleCan be done with dumbbells, a barbell, a plate, or a cable depending on what's available
- check_circleLow-technique movement, so low injury risk when the load stays light
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
- lightbulbExhale on the way up, inhale on the way down to stay braced
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
- warningFully locking the elbow out on every rep
tuneVariations and alternatives
- tuneLow cable front raise — constant tension through the whole range, unlike a dumbbell
- tunePlate front raise — two-handed grip, also lightly engages the core
- tuneSeated front raise — removes all cheating and strictly isolates the deltoid
- tuneAlternating front raise — lets you focus on each arm individually
person_checkWho it's for and level
The front raise particularly suits lifters who want to sharpen the visible definition of the front shoulder, a goal that is often more aesthetic than functional since this head is already well worked by presses. It's suitable for beginners learning to isolate a shoulder movement without relying on load, and for intermediate/advanced lifters who identify an imbalance between the three deltoid heads. People who already do a lot of overhead or bench pressing generally don't need much of it, at the risk of over-training an area that's already well developed at the expense of the rear delt, which often lags behind.
shieldSafety and precautions
The front raise is generally a safe movement at a light load and moderate range, but it becomes risky for the AC joint if you raise too high above shoulder line, especially with a heavy weight. Anyone with a history of subacromial impingement should limit the range to shoulder height and avoid the overhead version. The long head of the biceps tendon can also get irritated by fast or repeatedly heavy execution. Favoring a light-to-moderate load, a controlled tempo, and a clean stop at shoulder height is the best protection; this isn't an exercise where you should be chasing load records.
calendar_monthWhere to place it in your program
The front raise ideally fits at the end of a shoulder session, after strength moves like the overhead press, for 2-3 sets of 10-15 reps with a light-to-moderate load. It can also open a session as light activation before a heavy press, as long as it stays very light so it doesn't pre-fatigue the front delt. Two sessions a week are plenty for this head, which is already well worked by pressing. In a strength-focused program it plays a minor role; in a hypertrophy or physique program it mostly serves as a targeted add-on if the front delt is an identified weak point.
helpFrequently asked questions
Are front raises essential?
The front delt already works hard during presses. Add them mainly if the front of the shoulder is lagging behind.
Dumbbells, bar or plate?
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?
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.
Does the front raise build the shoulder faster than a press?
No, a press involves more muscle mass and allows heavier loads; the front raise remains a complementary isolation exercise.
Can it be done every day?
It's not necessary or optimal: two to three times a week is enough, leaving 48 hours of recovery for the front delt, which is already worked by pressing.
Should you feel a burn in the shoulder?
Mild muscular fatigue is normal, but sharp joint pain signals poor technique or too much load, so reduce it.
Standing or seated front raise?
Standing lightly engages the core, seated removes all torso cheating and isolates the front delt better.
Can this exercise be done with a kettlebell?
Yes, a goblet-style or horn grip works well and adds a slightly different feel compared to a classic dumbbell.
Can front raises cause shoulder impingement over time?
Rarely on their own at moderate load, but combined with excessive volume of overhead pressing and poor scapular control, repeated overhead front raises can contribute to impingement symptoms.
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