Dumbbell Front Raise (version 2) exercise animation (Male)

Dumbbell Front Raise (version 2)

Target muscle
Deltoid Anterior
Synergist muscles
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Dumbbell
Body part
Shoulders
Type
Strength

The dumbbell front raise (version 2) is an isolation exercise that primarily targets the front of the shoulders (anterior deltoid), with help from the side deltoids, the upper chest (pectoralis major, clavicular head), and the serratus anterior. Performed by lifting dumbbells straight out in front of you, it builds shoulder size and strength and rounds out your overhead and pressing development.

How to do the Dumbbell Front Raise (version 2)

  1. 1Stand tall with your feet about shoulder-width apart, holding a dumbbell in each hand with your arms hanging in front of your thighs, palms facing your body.
  2. 2Brace your core and pull your shoulder blades down and back so your torso stays still.
  3. 3Keeping your arms nearly straight with a slight bend in the elbows, raise the dumbbells forward and up in a controlled arc.
  4. 4Lift until your arms reach about shoulder height and the dumbbells are level with your shoulders.
  5. 5Pause briefly at the top without shrugging or swinging.
  6. 6Lower the dumbbells under control back to the starting position in front of your thighs.
  7. 7Complete your reps, then set the dumbbells down safely.

Form tips

  • Use a weight light enough that you can raise the dumbbells without rocking your torso or using momentum.
  • Keep a soft, fixed bend in your elbows throughout the set rather than locking them out or bending more as you fatigue.
  • Exhale as you lift and inhale as you lower, moving at a steady tempo in both directions.
  • Stop the lift around shoulder height; raising much higher shifts the work onto the traps and reduces tension on the front delts.

Common mistakes

  • Swinging the torso and using momentum to throw the weight up, which takes tension off the anterior deltoid and can strain the lower back.
  • Shrugging the shoulders at the top, which recruits the traps instead of isolating the front delts.
  • Going too heavy, which forces cheating with the hips and hands the work to other muscles.
  • Dropping the dumbbells quickly on the way down, which wastes the lowering phase where much of the muscle-building stimulus happens.

Frequently asked questions

What muscles does the dumbbell front raise work?

It primarily works the front of the shoulder (anterior deltoid), with the side deltoid, upper chest (pectoralis major, clavicular head), and serratus anterior assisting.

How high should I raise the dumbbells?

Lift to about shoulder height, where the dumbbells are level with your shoulders. Going much higher transfers the load to your traps and reduces tension on the front delts.

Is the dumbbell front raise good for beginners?

Yes. It is a simple isolation move, but start with a light weight so you can keep your torso still and avoid swinging the dumbbells up.

How many sets and reps should I do?

Because it is an isolation exercise, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well for building the front delts.

What is a good alternative to the dumbbell front raise?

Overhead dumbbell or barbell presses train the anterior deltoid with heavier loads, while a cable front raise keeps constant tension through the full range.

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