Front Dumbbell Raise
The point of Front Dumbbell Raise is overhead strength that holds up; independent dumbbell loading is how it gets there.
How to do Front Dumbbell Raise
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
- While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
- Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
- Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Front Dumbbell Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Front Dumbbell Raise Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Front Dumbbell Raise
Swap Front Dumbbell Raise For
Front Dumbbell Raise — Frequently Asked Questions
How do you do the Front Dumbbell Raise?
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. 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 Front Dumbbell Raise work?
The Front Dumbbell Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Front Dumbbell Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Front Dumbbell Raise good for beginners?
Yes. The Front Dumbbell 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 Front Dumbbell Raise?
Try the Cable Supine Reverse Fly, Upright Barbell Row or the Kettlebell Alternating Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
