The front raise lifts dumbbells straight in front of the body to about shoulder height, targeting the front of the shoulder, the anterior deltoid. It is an isolation exercise that should be used sparingly, because most pressing exercises already work this muscle heavily.
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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Front deltoid
📋 How To Perform Front Raise
1
Stand tall, dumbbells in front of your thighs, palms facing your body.
2
Keep a slight bend in your elbows.
3
Raise one or both arms straight out in front to shoulder height.
4
Lower slowly under control back to the start.
5
Avoid swinging your torso to generate momentum.
💡 Benefits of Front Raise
Builds the front deltoid and is a simple way to add isolated shoulder volume when the front delts lag behind. It also teaches control of the shoulder through a short range.
📈 Sets, Reps & Programming
Do 2 to 3 sets of 10 to 15 reps after your pressing exercises, only if the front shoulders need extra work. Keep the weights light and the movement smooth.
⚠️ Common Mistakes to Avoid
Swinging the weights using momentum from the lower back
Raising the arms above shoulder height
Leaning backward to complete reps
✅ Pro Tips
Raise the weights to about shoulder height with a slight elbow bend
Keep the torso still and lower under control
🛡️ Safety Notes
The front delts are already worked by most presses, so overdoing front raises can lead to shoulder irritation. Keep the volume low and stop if you feel pinching.
🔁 Progressions & Regressions
Make it hardersingle-arm cable front raise.
Make it easierlighter dumbbells or alternating arms.
