Dumbbell Underhand Front Raise
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Shoulders
- Type
- Strength
The dumbbell underhand front raise is a shoulder isolation exercise that targets the front of the shoulders (anterior deltoid). It uses a supinated, underhand grip — palms facing up — which rotates the arms outward and shifts more tension onto the anterior delts compared with a standard pronated front raise.
How to do the Dumbbell Underhand Front Raise
- 1Stand tall with your feet about shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- 2Rotate your hands so your palms face up and forward in a supinated, underhand grip, with the dumbbells resting against the front of your thighs.
- 3Brace your core, keep your chest up, and let your arms hang straight with just a slight, fixed bend in your elbows.
- 4Raise both dumbbells forward and up in a controlled arc, keeping the underhand grip and leading with the front of your shoulders.
- 5Lift until your arms reach roughly shoulder height, with the dumbbells in front of you and your wrists neutral.
- 6Pause briefly at the top, keeping tension on the front delts without shrugging your shoulders toward your ears.
- 7Lower the dumbbells under control back to the front of your thighs, resisting the weight the whole way down.
- 8Complete your reps, then set the dumbbells down safely.
Form tips
- Keep the underhand grip locked in throughout the set — letting your palms rotate inward turns this back into a standard front raise and shifts tension off the anterior delts.
- Use a lighter weight than you would on other shoulder moves; the supinated grip and long lever make this exercise feel heavier than it looks.
- Move slowly and deliberately, especially on the way down, to keep constant tension on the front of the shoulders.
- Keep a soft, fixed bend in your elbows the whole time rather than locking them out or letting the angle change mid-rep.
Common mistakes
- Swinging the torso and using momentum to throw the dumbbells up, which takes the work off the front delts and strains the lower back.
- Letting the wrists rotate back to a palms-down position, which defeats the purpose of the underhand variation.
- Raising the dumbbells well above shoulder height, which adds shoulder-joint stress without extra benefit to the target muscle.
- Shrugging the shoulders up toward the ears at the top, which recruits the traps instead of isolating the anterior deltoid.
Frequently asked questions
What muscles does the dumbbell underhand front raise work?
It primarily works the front of the shoulders (anterior deltoid). The supinated, underhand grip biases tension toward the anterior delts more than a standard palms-down front raise.
What's the difference between an underhand and a regular front raise?
A regular front raise uses a pronated (palms-down) grip, while the underhand version uses a supinated (palms-up) grip. The underhand grip externally rotates the arm and places more emphasis on the anterior deltoid.
How heavy should I go on the underhand front raise?
Go lighter than on most shoulder exercises. This is an isolation move with a long lever, so a controlled 10–15 rep range with good form beats heavier, swinging reps.
Is the dumbbell underhand front raise good for beginners?
Yes. It is a simple, low-risk isolation exercise. Beginners should start light, keep the palms-up grip consistent, and avoid using momentum to lift the dumbbells.
