Front Raise (Dumbbell)
The dumbbell front raise is an isolation exercise targeting the anterior deltoid. Raising the arms forward directly challenges the front shoulder head, building definition and strength in the front of the shoulder.
How to do it
- Stand upright holding a dumbbell in each hand in front of your thighs with palms facing your body.
- Keep a slight bend in your elbows and your back straight.
- Raise one or both dumbbells forward and upward until your arms are parallel to the floor.
- Pause briefly at the top, then 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
- Brace your core to prevent swinging
- Raise weights only to shoulder height
- Lower the dumbbells with control
Breathing: Exhale as you raise the dumbbells upward, and inhale as you lower them back to your thighs.
Common mistakes
- Using momentum by swinging your torso, which takes work away from your front shoulders
- Lifting the weights higher than your shoulders, which stresses the joint unnecessarily
- Shrugging your shoulders up toward your ears, which shifts focus to your traps
Muscles worked
Primary: delts. Secondary: chest, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel pinching or sharp pain in your front shoulder, ease off or choose a gentler pressing option.
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 use a hammer grip or palms down?
Both are fine. Palms facing down targets the front deltoid slightly more, while a neutral hammer grip is often more comfortable on the shoulder joint.
Why do I feel this in my lower back?
You are likely using momentum by swinging your torso. Lower the weight, brace your core, and keep your body completely still.
How often can I do front raises?
1 to 2 times per week is plenty for most beginners, as your shoulders also work during pressing movements.