Front Raise
Raising dumbbells in front of you to shoulder height: direct isolation for the front of your shoulders.
Also known as: dumbbell front raise, front delt raise
- Level
- Beginner
- Equipment
- Dumbbell
- Type
- Isolation
How to do it
- Stand holding a dumbbell in each hand in front of your thighs.
- With a slight bend in your elbows, raise your arms in front of you to shoulder height.
- Pause briefly at the top without shrugging.
- Lower slowly and repeat.
Form cues
- Shoulder height is enough.
- Your torso doesn't swing.
- Alternating arms helps you focus on each side.
Common mistakes
- Swinging your body to lift: the weight is too heavy.
- Raising far overhead: traps and serratus take over.
- Doing lots of them on top of heavy pressing: your front delts already get plenty of work from presses.
Sets and reps
2-3 sets of 10-15 reps with 60 seconds of rest. If you already bench and overhead press, a few sets are enough.
Variations
Same movement, different equipment. Pick based on what you have and what you want from front raises.
Cable front raise
Constant tension, including at the bottom.
How to do it
- Stand facing away from a low cable pulley with a handle attachment.
- Hold the handle with arm extended at your thigh.
- Raise your arm forward to shoulder height keeping it straight.
- Pause at the top.
- Lower under control and repeat.
- Primary
- Front Delts
- Secondary
- Side Delts, Chest
FAQ
Do you need front raises?
Not always, since the front delts work hard in presses. They're useful for extra volume or if pressing is limited.
Neutral or overhand grip?
Overhand is the classic; neutral (palms facing) is often easier on the shoulder.
Dumbbell, plate or barbell?
All work. Plates and barbells move both arms together; dumbbells let you alternate.
What muscles do front raises work?
They mainly work the front delts, with help from the side delts.
Add front raises to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
