Dumbbell Front Raise exercise animation (Männlich)

Dumbbell Front Raise

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell front raise is an isolation exercise that targets the front deltoids, with the side delts, upper chest (clavicular head), and serratus anterior assisting. Done standing with a dumbbell in each hand, it builds the front of the shoulders and is a useful accessory for overhead pressing strength and shoulder shape.

Dumbbell Front Raise: So führst du sie aus

  1. 1Stand tall with your feet about hip-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. 2Brace your core, keep a slight bend in your elbows, and let the dumbbells rest against the front of your thighs.
  3. 3Raise one or both dumbbells forward and up in a controlled arc, leading with your knuckles.
  4. 4Stop when your arms reach roughly shoulder height and the dumbbells are level with your shoulders.
  5. 5Pause briefly at the top, keeping your wrists neutral and your shoulders down away from your ears.
  6. 6Lower the dumbbells under control back to the front of your thighs without letting them drop.
  7. 7Complete your reps, then set the dumbbells down safely with control.

Technik-Tipps

  • Keep a fixed slight bend in your elbows for the whole set so the work stays in the front delts rather than the arms.
  • Lift only to about shoulder height — going higher shifts tension off the front deltoid onto the traps.
  • Use a controlled tempo, taking one to two seconds to lower each rep instead of letting gravity do the work.
  • Keep your torso upright and your core braced so you raise the weight with your shoulders, not a backward lean.

Häufige Fehler

  • Swinging the torso back and using momentum to throw the dumbbells up, which steals tension from the front delts and strains the lower back.
  • Lifting the dumbbells well above shoulder height, which loads the traps and adds shoulder-joint stress without working the target muscle harder.
  • Shrugging the shoulders up toward the ears at the top, which shifts the effort to the upper traps.
  • Going too heavy and bending the elbows mid-rep into a partial curl, turning the raise into an arm exercise.

Häufig gestellte Fragen

What muscles does the dumbbell front raise work?

It primarily works the front deltoids, with the side deltoids, upper chest (clavicular head), and serratus anterior assisting as synergists.

How high should I raise the dumbbells?

Raise them to about shoulder height, so the dumbbells are level with your shoulders. Going higher mainly recruits the traps rather than adding work for the front delts.

Is the dumbbell front raise good for beginners?

Yes. It is a simple isolation move that teaches shoulder control. Start light, keep a slight elbow bend, and avoid swinging to learn the movement safely.

Should I raise both dumbbells together or alternate?

Both work. Raising both at once is more time-efficient, while alternating one arm at a time lets you focus on each side and often keeps strict form easier.

How many sets and reps should I do?

As a shoulder accessory, 3 to 4 sets of 10 to 15 reps with a manageable weight works well. Prioritize control over load since this is an isolation exercise.

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