Shoulders · Front delts · Dumbbell
Front Raise
The front raise is lifting dumbbells straight in front of you to shoulder height. It isolates the front delts, which already work hard in every press, so it is an optional extra rather than a must-have.
How to
Dumbbell- 1 Hold dumbbells in front of the thighs.
- 2 Raise them to shoulder height, arms straight.
- 3 Lower slowly, resisting the drop.
Tips
- Presses already work the front delts hard; add this only if you want more.
- Raise to shoulder height and no higher.
- A thumbs-up grip is easier on the shoulders for many people.
Common mistakes
- Swinging the body to lift the dumbbells.
- Raising far above the shoulders.
- Letting the dumbbells drop fast.
Muscles worked
Main
- Front delts
Also working
- Side delts
- Upper chest
- Serratus anterior
Breathing and bracing
Breathe out on the way up, breathe in on the way down.
Sets and reps
- Muscle size
- 2–3 sets of 10–15 reps, 1 min rest
- Where it fits
- At the end of a shoulder session, if at all
Setup
- 1 Stand with the dumbbells in front of the thighs, palms facing the body or each other.
- 2 Keep a slight bend in the elbows.
- 3 Brace the abs and stand tall.
Technique in detail
- Raise the dumbbells forward to shoulder height.
- Keep the torso still; do not lean back.
- Pause briefly at the top.
- Lower slowly, resisting the drop.
- Raise both arms together or alternate them.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Do I need front raises?
Usually not. Bench and overhead presses already train the front delts a lot. Add them if the front delts lag.
Dumbbells, a plate or a cable?
All work. A plate held with both hands is easy on the wrists; a cable keeps tension at the bottom.
Why do my lower back and hips move?
The weight is too heavy. Lighten it and keep the glutes tight.
Log it in Volu(me)
Add Front Raise to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.