Front Two-Dumbbell Raise
How to do the Front Two-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 dumbbells 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 arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- 3
As you inhale, lower the dumbbells back down slowly to the starting position.
- 4
Repeat for the recommended amount of repetitions.
How to program the Front Two-Dumbbell Raise
Sets and reps
As an isolation movement, the Front Two-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 Two-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 Two-Dumbbell Raise work?
The Front Two-Dumbbell Raise primarily targets the Shoulders.
What equipment do I need for the Front Two-Dumbbell Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Front Two-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.
