Weighted Front Raise

Weighted Front Raise is an isolation exercise that targets the front of the shoulders, helping build strength, control and shoulder definition.

Strength exercises

Bodybuilding exercises

HIIT exercises

Shoulders

Dumbbell

Barbell

Fatigue level

Low 2/3 High

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Weighted Front Raise

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Weighted Front Raise

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The Weighted Front Raise focuses primarily on the anterior deltoids by lifting a weight straight in front of the body through a controlled range of motion. Because the movement isolates the shoulder joint, it places direct tension on the front delts without relying heavily on momentum or assistance from larger muscle groups.

This exercise can be performed with dumbbells, a barbell, or weight plates, allowing for easy adjustments in load and grip style. Lighter weights and strict form are key, as excessive loading often shifts stress away from the shoulders and onto the lower back or arms.

When included in a well-balanced shoulder routine, Weighted Front Raises help improve pressing strength, shoulder stability, and muscular symmetry. Performed with proper posture and tempo, the exercise is effective for refining shoulder development and enhancing overall upper-body control.

How to Perform the Weighted Front Raise

Stand with feet shoulder-width apart while holding a dumbbell in each hand in front of your thighs with palms facing your body.
Brace your core and maintain a neutral spine position, with shoulders pulled back and down away from your ears.
Keeping a slight bend in your elbows (about 10-15 degrees), inhale and prepare for the movement.
Exhale as you raise the weights directly in front of you with palms facing down, lifting until your arms are parallel to the floor.
Pause briefly at the top position while maintaining tension in your shoulders and keeping your wrists neutral (in line with your forearms).
Inhale as you slowly lower the weights back to the starting position with controlled movement, resisting gravity.
Maintain proper posture throughout the exercise, avoiding the tendency to arch your lower back or lean backward as you lift.
Reset your position before beginning the next repetition, ensuring your shoulders remain relaxed and away from your ears.

Important information

Keep the weight light enough to maintain proper form—this exercise targets the anterior deltoids effectively even with moderate resistance.
Make sure your wrists stay straight and don't bend backward during the movement to avoid strain.
Control the tempo of both the raising and lowering phases to maximize muscle engagement and prevent momentum from taking over.
If you experience shoulder pain, try alternating arms or reducing the height of the lift to a level that feels comfortable.

FAQ - Weighted Front Raise

What muscles do weighted front raises primarily target?

Weighted front raises primarily target the anterior (front) deltoids while also engaging the medial (side) deltoids as secondary movers. Additionally, your upper trapezius, serratus anterior, and core muscles work as stabilizers throughout the movement.

How heavy should I go with weighted front raises?

Start with lighter weights (5-15 pounds for beginners) as this exercise is meant for muscle isolation, not maximum strength. You should be able to maintain perfect form through all reps without swinging or using momentum; if you can't raise the weight without body English, it's too heavy.

How can I prevent shoulder pain during front raises?

Keep your shoulders depressed (away from your ears) throughout the movement, maintain a slight bend in your elbows, and never raise weights above shoulder height. If you have existing shoulder issues, try using the neutral grip variation (thumbs pointing up) which often reduces impingement risk.

How often should I include weighted front raises in my routine?

Incorporate weighted front raises 1-2 times weekly as part of your shoulder or upper body training. Since the anterior deltoids also get activated during pressing movements like bench press and push-ups, be mindful not to overtrain them by scheduling front raises at least 48 hours after heavy pressing sessions.

What are the most common form mistakes with front raises?

The three most common mistakes are using momentum by swinging the weights, raising the weights too high (above shoulder level), and shrugging your shoulders during the movement. Focus on controlled movement, proper range of motion, and keeping your shoulders down and back to maximize results while minimizing injury risk.