Front Raise tutorial
The dumbbell front raise isolates the front deltoid by lifting the dumbbells from the thighs to shoulder height. It shapes the front of the shoulder, supports overhead stability and is easy for beginners to perform at home.
How to perform
- Stand tall with feet hip-width apart, dumbbells in front of your thighs, palms facing you.
- Keep a slight bend in the elbows and your shoulders down.
- Brace your core so your body doesn't swing.
- Raise the dumbbells forward with fairly straight arms to shoulder height.
- Pause briefly at the top.
- Lower the dumbbells slowly back to your thighs.
Breathing: Exhale as you raise the dumbbells and inhale as you lower them.
Key tips
- Don't raise above shoulder height.
- Alternate arms for more control if needed.
- Light weight with controlled reps beats heavy swinging.
Common mistakes
- Leaning back to swing the weight up.
- Shrugging the shoulders toward the ears.
- Dropping the dumbbells quickly.
Safety: People with front-shoulder pain should stop below shoulder height or use a light resistance band.
ShouldersPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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