Front Dumbbell Raise

STRENGTHBEGINNERDumbbellForce: PushType: Isolation

Preparation: setup of the front dumbbell raise

How To Perform

1
Stand upright with a dumbbell in each hand, arms hanging at your sides with palms facing your thighs.
2
Keep a slight bend in your elbows throughout the movement.
3
Raise one or both dumbbells directly in front of you until your arms are parallel to the floor.
4
Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
5
Alternate arms or raise both simultaneously depending on your preference.

Recommended Volume Guide

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 10-12 reps	Hypertrophy, moderate loading
Advanced	4 sets of 12-15 reps	Strength, high intensity/volume

Muscles Worked

Primary Target

Shoulders

Secondary Target

ChestTraps

Key Benefits

Directly isolates the anterior (front) deltoid for targeted development
Improves shoulder strength for pressing movements by strengthening the front delt
Simple movement that requires minimal equipment and can be done anywhere

Common Mistakes

Swinging the weights up with body momentum instead of raising with strict form
Raising the dumbbells too high above shoulder level, which recruits the traps excessively
Using too much weight, which compromises form and leads to lower-back compensation

Pro Coaching Tips

Use a thumbs-up (neutral) grip to reduce shoulder impingement risk during the raise
Keep your torso completely still—only your arms should be moving
Alternating arms helps maintain stricter form than simultaneous bilateral raises

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