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BeginnerShouldersDumbbellIsolation

Dumbbell Front Raise

An isolation exercise targeting the anterior deltoids by raising dumbbells in front of the body.

Dumbbell Front Raise demonstration

Visual demonstration — Dumbbell Front Raise

Muscles Worked

Anterior Deltoid (Primary)Upper Chest

Step-by-Step Instructions

  1. 1Stand with dumbbells hanging at your sides, palms facing your thighs
  2. 2Keeping arms straight with a slight elbow bend
  3. 3Raise one or both dumbbells to shoulder height in front of you
  4. 4Pause briefly at the top
  5. 5Lower slowly to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Avoid using momentum—lift with control
  • Don't raise above shoulder height
  • Alternate arms or do both simultaneously

Common Mistakes to Avoid

  • Swinging the weights
  • Shrugging shoulders
  • Going too heavy

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