Front Dumbbell Raise
How to do the Front Dumbbell Raise
- 1
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.
- 2
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.
- 3
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
- 4
Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
How to program the Front Dumbbell Raise
Sets and reps
As an isolation movement, the Front Dumbbell Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Front Dumbbell Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Front Dumbbell Raise work?
The Front Dumbbell Raise primarily targets the Shoulders.
What equipment do I need for the Front Dumbbell Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Front Dumbbell Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
