Skip to main content
Exercises / Isolation Beginner

Exercise demo

Dumbbell front raise

The dumbbell front raise targets the front delts directly. For most lifters who already bench heavy, it is unnecessary. For most lifters past 40 who bench lighter and want shoulder shape, it is a smart accessory.

Primary muscle

Front Delts

Equipment

Dumbbell

Force

Push

Mechanics

Isolation

Setup

Stand tall, feet hip-width, a dumbbell in each hand. Hands rest on the front of the thighs, knuckles facing forward. Soft bend in the elbows held the whole set.

How to do it

  1. 1

    Set the brace

    Exhale and brace the trunk before the first rep. The torso should not swing during the set.

  2. 2

    Raise to shoulder height

    Lift both dumbbells forward and up until the arms reach shoulder height. The motion is slow and controlled, not a kettlebell swing.

  3. 3

    Pause at the top

    Hold for a half second. Squeeze the front of the shoulder.

  4. 4

    Lower under control

    Take three seconds to bring the dumbbells back down. Resist gravity on the way back.

Common mistakes

  • • Swinging the dumbbells up with the legs and trunk.
  • • Locking the elbows fully straight, which loads the joint.
  • • Raising the arms above shoulder height and pinching the rotator cuff.
  • • Dropping the dumbbells back down rather than lowering them under tension.
  • • Going too heavy and turning the lift into a swing.

Variations

Cable front raise

Cable behind the body, attachment in one hand. Tension stays even through the range and the cable removes the dead spot dumbbells leave at the bottom.

Plate front raise

Hold a single plate at three and nine, raise to eye level. Looks dramatic. Almost identical work to dumbbells.

Alternating dumbbell front raise

One arm at a time. Slightly slower set, identical stimulus. Forces honest reps.

FAQ

Do I even need front raises if I bench press? +
Probably not, if you bench twice a week. The front delts already get plenty of work from any pressing movement. Front raises are useful if you bench rarely, if you want extra shoulder shape, or if your bench technique sends most of the load into the chest rather than the delts.
How heavy? +
Light. The front delts get tired fast. Anything over 12 kilograms in each hand and most lifters start swinging the body to finish the rep. Two or three sets of 12 to 15 strict reps will do more than a heavy five.
My biceps feel this more than my shoulders. Why? +
The elbow is straightening at the top of every rep, so the biceps wake up. Keep a slight bend in the elbow the whole way and the front delts take over.

Free tool

Plan the next set on dumbbell front raise

Enter your last set, get the next working weight tuned for steady, joint-friendly progress.

Open the calculator →

Track dumbbell front raise in STRNTH

STRNTH logs every set, applies progressive overload automatically and schedules deload weeks before fatigue catches up with you. Free to download.

Download App Store Download Google Play