Front Two-Dumbbell 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 dumbbells 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 arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- 3As you inhale, lower the dumbbells back down slowly to the starting position.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Front Two-Dumbbell Raise
The front two-dumbbell raise is a classic isolation exercise for the anterior deltoid, performed with both arms simultaneously for symmetrical, efficient work. By raising the dumbbells forward to shoulder height, it precisely targets the front head without over-recruiting the traps, unlike variations done too fast or too high. It's a simple movement to learn, ideal for finishing off a shoulder press session. It also trains each shoulder evenly, limiting muscular imbalances. Doing both arms at once makes it a quick addition to a busy program.
check_circleBenefits
- check_circleEffectively isolates the anterior deltoid
- check_circleSimple, easy-to-learn movement
- check_circleSymmetrical work for both shoulders
- check_circlePairs well with a shoulder press
lightbulbExecution tips
- lightbulbOnly raise to shoulder height
- lightbulbKeep a slight, constant elbow bend
- lightbulbAvoid swinging the torso to cheat
- lightbulbControl the lowering phase
warningCommon mistakes
- warningRaising too high above the shoulders
- warningUsing momentum from the back
- warningFully locking out the elbows
- warningChoosing too heavy a load
helpFrequently asked questions
Alternating or simultaneous?expand_more
Both versions work; simultaneous is faster, alternating allows more control.
What load should I use?expand_more
A moderate load allowing 10 to 15 strict reps without momentum.
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