Dumbbell Front Raise
The dumbbell front raise is a dumbbell isolation exercise targeting the anterior deltoid. Lifting the arms forward against gravity develops frontal shoulder strength and is commonly used in shoulder conditioning routines.
How to do it
- Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing down.
- Keeping a slight bend in your elbows, raise one or both arms forward to shoulder height.
- Pause at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your elbows throughout.
- Raise the dumbbells only to shoulder height.
- Control the weight as you lower it back down.
- Keep your torso steady without swinging your body.
Breathing: Exhale as you lift the dumbbells up, and inhale as you lower them back to the starting position with control.
Common mistakes
- Using momentum by swinging your torso makes the exercise too easy and reduces shoulder activation.
- Lifting the weights higher than shoulder height places unnecessary stress on the shoulder joint.
- Shrugging your shoulders toward your ears engages your traps too much instead of targeting the front delts.
Muscles worked
Primary: delts. Secondary: traps, chest.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, ease off and choose a gentler option or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I lift both dumbbells at the same time or alternate arms?
You can do either. Lifting both at the same time is more time-efficient, while alternating arms allows you to focus on control and stability for each rep.
Why do I feel this in my neck instead of my shoulders?
You might be shrugging your shoulders upward as you lift. Keep your shoulders relaxed down and away from your ears.
How heavy should the dumbbells be for front raises?
Front raises target a smaller muscle group, so you will likely need much lighter weights than you use for exercises like rows or squats.
Can I do this exercise if I work out at home?
Yes, dumbbells are easy to use at home, or you can substitute light household objects like water bottles.