Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Muscles worked
Instructions
- 1Hold the dumbbells in front of your thighs, palms facing your thighs.
- 2Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
- 3Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
- 4Slowly return to the starting position using the same path as you inhale.
- 5Repeat 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 Standing Dumbbell Straight-Arm Front Delt Raise Above Head
The standing straight-arm front delt raise above head is an extended-range variation of the classic front raise, where the dumbbells trace a full semicircle from the thighs up above the head, with the arms staying extended throughout. This extended range trains the front deltoid over a much longer path than the traditional front raise, which stops at shoulder height, extending time under tension and intensifying the work on the top of the shoulder. It's a great finishing exercise for lifters looking to push front deltoid isolation beyond classic movements.
check_circleBenefits
- check_circleTrains the front deltoid over a longer range than a classic front raise
- check_circleExtends time under tension to maximize isolation work
- check_circleAdds variety to a routine of front raise exercises
- check_circleAlso engages the shoulder stabilizers throughout the full range
lightbulbExecution tips
- lightbulbKeep your arms extended with a slight elbow bend throughout
- lightbulbFollow a smooth, semicircular path without jerking the weight
- lightbulbChoose a light load suited to this extended range of motion
- lightbulbControl the descent by following the same path as on the way up
warningCommon mistakes
- warningUsing a load too heavy for this extended range of motion
- warningLocking the elbows fully during the movement
- warningLeaning backward to help raise the dumbbells overhead
- warningRushing the movement instead of following a controlled path
helpFrequently asked questions
How is this different from a classic front raise?expand_more
The movement continues up above the head here instead of stopping at shoulder height, which extends time under tension.
Why use a lighter load than a classic front raise?expand_more
The extended range and overhead finish make the movement more demanding at the same load, so a lighter weight preserves technique.
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