Shoulders · Shoulder flexion
Dumbbell Front Raises
The dumbbell front raise is a standing shoulder isolation exercise where you lift a dumbbell in each hand straight out in front of you to shoulder height. It trains the front deltoids, and dumbbells let you lift both arms together or alternate, adjusting the path for comfort and fixing left-right differences.
Also known as: Dumbbell front raise, Alternating front raise, DB front raise
- Muscle group
- Shoulders
- Movement pattern
- Shoulder flexion
- Type
- Isolation
- Equipment
- Dumbbells
- Difficulty
- Beginner
What muscles does the dumbbell front raises work?
Primary movers
- Anterior deltoid
Assisting muscles
- Pectoralis major (clavicular)
- Lateral deltoid
- Serratus anterior
- Trapezius (upper)
The front delts lift your arms forward and up. The upper chest and serratus help, especially at the start of the lift.
Dumbbells let each arm work independently, so a weaker side cannot hide behind the stronger one. They also allow a neutral or overhand palm position.
Most pressing exercises hit the front delts hard, so front raises are an accessory. One or two sets after pressing is plenty for most people.
A neutral grip, with palms facing each other, can be friendlier on the shoulders than palms down, since it keeps the shoulder in a more open position.
How to do the dumbbell front raises
Setup
- 1
Stand tall with your feet shoulder-width apart.
- 2
Hold a dumbbell in each hand in front of your thighs with palms facing your body.
- 3
Keep a slight bend in your elbows.
- 4
Brace your core.
Execution
- 1
Raise the dumbbells straight in front of you.
- 2
Lift until your arms are about parallel to the floor.
- 3
Pause briefly at the top.
- 4
Lower slowly to the start.
- 5
Alternate arms or lift both together.
- 6
Keep your torso still.
Common dumbbell front raises mistakes
Leaning back
Leaning turns the lift into a partial press and removes tension from the delts.
The fix: Lower the weight and keep your ribs down.
Lifting too high
Raising above shoulder height stresses the shoulder joint.
The fix: Stop at shoulder height.
Swinging
Momentum makes the front delts do less.
The fix: Use a lighter weight and a slower tempo.
Shrugging
Raising your shoulders moves the work to the traps.
The fix: Keep your shoulders down.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Light, 1–2 RIR | 60 s |
| Endurance | 2–3 | 15–20 | Very light | 45 s |
| Beginner | 2 | 12 | Light | 60 s |
Keep the weights light and the reps clean. Do it after your presses, and consider skipping it if your pressing volume is high. Alternating arms lets you focus on each side.
Running the dumbbell front raises in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Front Raises variations and alternatives
Barbell Front Raises
AlternativeBoth arms move together on a fixed bar, which is easy to load.
Lateral Raise
AlternativeTargets the side delts instead.
Arnold Press
HarderA pressing movement that includes a front-raise-like rotation.
Dumbbell Shoulder Press
HarderA compound press that trains the front delts heavily.
Dumbbell Upright Row
AlternativeA pull that works the side delts and traps.
Frequently asked questions
What do dumbbell front raises work?
The front deltoids mainly, with the upper chest, side delts and serratus helping.
Alternating or both arms?
Both are fine. Alternating helps with focus and lets you rest one arm, while both arms together is quicker.
How heavy should I go?
Light. Most people use 5 to 12 kg. If you swing or lean back, drop the weight.
Are front raises necessary?
Often not, because pressing trains the front delts. They are a useful extra if your front delts lag.
Palms down or neutral?
Either. A neutral grip is often more comfortable for the shoulders, and palms down feels more traditional.
Hercules tracks every dumbbell front raises you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play