Dumbbell Front Raise
Dumbbell Front Raise turns independent dumbbell loading into overhead strength that holds up — a safe first rung on the ladder.
How to do Dumbbell Front Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Front Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Front Raise Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell Front Raise
Swap Dumbbell Front Raise For
Dumbbell Front Raise — Frequently Asked Questions
How do you do the Dumbbell Front Raise?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Front Raise work?
The Dumbbell Front Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Front Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Front Raise good for beginners?
Yes. The Dumbbell Front Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Front Raise?
Try the Cable Supine Reverse Fly, Upright Barbell Row or the Band Y-raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
