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Exercise

Dumbbell Front Raise

The Dumbbell Front Raise lifts the weights straight in front of you to build shoulder strength with simple, controlled motion.

Strength exercises

Bodybuilding exercises

Warm-up exercises

Shoulders

Dumbbell

Fatigue level

Low 2/3 High

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The Dumbbell Front Raise is a shoulder isolation exercise where you raise the dumbbells forward from your thighs to shoulder height. The straight path of the movement keeps the focus on controlled lifting rather than momentum, making it effective with moderate weights.

You should feel the work mainly in the front of the shoulders, with the arms guiding the motion. Stand tall, keep your torso still, and lift the dumbbells in a smooth, steady tempo. Stop around shoulder height and lower the weights slowly to maintain tension throughout the set.

This exercise fits well as an accessory in shoulder or upper body workouts, especially after pressing movements. You can make it easier by using one arm at a time or lighter weights, or harder by slowing the lowering phase or pausing briefly at the top while staying in control.

How to Perform the Dumbbell Front Raise

Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body.
Engage your core and maintain a neutral spine position, keeping your shoulders down and away from your ears.
Inhale and brace your abdominals as you prepare for the movement, ensuring your wrists remain in a neutral position.
While maintaining a slight bend in your elbows (about 5-10 degrees), exhale and raise the weights directly in front of you until your arms are parallel to the floor.
Pause briefly at the top position, ensuring your shoulders remain depressed and your neck relaxed.
Inhale as you slowly lower the weights back to the starting position, maintaining control throughout the descent.
Keep your upper body still throughout the exercise, avoiding the tendency to use momentum by swinging or leaning backward.
Repeat for the prescribed number of repetitions, maintaining the same controlled tempo for each rep.

Important information

Make sure your elbows stay slightly bent throughout the entire movement to reduce stress on the shoulder joints.
Keep your wrists neutral and firm, avoiding any flexion that would place strain on the forearm muscles.
Only raise the weights to shoulder height, as going higher shifts the workload away from the targeted front deltoids and increases risk of impingement.
If you feel pain in your shoulders rather than muscle fatigue, decrease the weight or check your form before continuing.

FAQ - Dumbbell Front Raise

What muscles do dumbbell front raises target?

Dumbbell front raises primarily target the anterior (front) deltoids while also engaging the medial (side) deltoids as secondary muscles. Additionally, your upper traps and serratus anterior act as stabilizers throughout the movement.

How much weight should I use for front raises?

Use moderate weights that allow you to maintain perfect form throughout 10-12 controlled repetitions. Most lifters find 5-15 pound dumbbells effective, as this exercise benefits more from proper tension and form than from heavy loading.

How often should I incorporate front raises into my workout routine?

Include dumbbell front raises in your shoulder or upper body workouts 1-2 times weekly, allowing 48-72 hours of recovery between sessions. This frequency provides sufficient stimulus for growth while preventing overtraining of the relatively small deltoid muscles.

What are the most common mistakes when performing front raises?

The three most common mistakes are using momentum by swinging the weights, raising the dumbbells too high (above shoulder level), and allowing the wrists to bend backward. Keep movements controlled, stop at shoulder height, and maintain neutral wrists throughout the exercise.

Can I do front raises if I have shoulder pain?

If you have existing shoulder pain or impingement issues, consult with a healthcare provider before performing front raises. Consider alternatives like incline bench presses or landmine presses that may be less stressful on the shoulder joint while still targeting the front deltoids effectively.

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Primary Muscles

Front Delts

Muscle Groups

Shoulders

Mechanic

Isolation

Risk Areas

Front Delts

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Workouts with Dumbbell Front Raise

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Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

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