Weighted Front Raise
Use added external load to build overhead strength that holds up: Weighted Front Raise belongs in your shoulder rotation.
How to do Weighted 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.
Weighted Front Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.
Common Weighted Front Raise Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Weighted Front Raise
Swap Weighted Front Raise For
Weighted Front Raise — Frequently Asked Questions
How do you do the Weighted 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 added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Front Raise work?
The Weighted Front Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with added weight.
How many sets and reps of the Weighted Front Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Front Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Front Raise?
Try the Kettlebell Pirate Supper Legs, Barbell Seated Bradford Rocky Press or the Band Reverse Fly. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
