Dumbbell Front Raise
Front shoulderAbout
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
How to Dumbbell Front Raise
Starting Position
1. Stand with a dumbbell in each hand at shoulder width.
2. Position the dumbbells in front of your thighs.
3. Open your chest and keep your back straight.
Proper Form
1. With your elbows slightly bent, slowly lift the dumbbells to shoulder height.
2. Make sure your palms are facing down towards the floor.
3. Slowly lower the dumbbells back to the starting position.
4. However, do not lower the dumbbells completely; only lower them until your shoulders are relaxed.
Breathing Technique
Exhale when you raise your arms, and inhale when you lower them.
Muscles Dumbbell Front Raise Works
Main muscleRaise the dumbbells from the front of your thighs to about shoulder height. The main muscle driving this movement is your front delts. Your front delts lift your arms forward against the weight.
Supporting musclesYour upper pecs assist the forward raise, your biceps help hold your elbow position, and your upper traps assist shoulder blade movement as your arms lift.
How it should feelAs the dumbbells rise, you should feel the front of your shoulders tighten. Near shoulder height, your front delts should feel the strongest.
Signs you're offIf you lean back or swing the dumbbells up, you are using your lower back and momentum. If your shoulders shrug, your upper traps may be taking over.
Remember thisKeep a soft elbow bend and raise the dumbbells only to shoulder height with your front shoulders.
Muscles used
- Front deltsfront of the shoulders
- Upper pecsupper chest just below the collarbones
- Bicepsfront of the upper arms
- Upper trapsmuscles from the back of the neck to the tops of the shoulders
Setting Up for Dumbbell Front Raise
Setup orderPrepare matching dumbbells
Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkMake sure the weight labels match on both dumbbells.
Watch out forAvoid starting with mismatched dumbbells.
Stance for Dumbbell Front Raise
Foot widthPlace your feet about shoulder-width apart.
Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.
Upper body positionStand so the dumbbells start in front of your thighs.
Why it mattersIf your foot support is unstable, your body may sway and it becomes harder to lift to the front.
How to Grip for Dumbbell Front Raise
Grip typeHold one dumbbell in each hand, with the backs of your hands facing forward.
Grip widthHold the center of each dumbbell handle so both ends are left evenly.
How hard to gripWrap your thumbs around the handles, and keep the backs of your hands in line with your forearms.
The Key Point for Dumbbell Front Raise
Without shaking your body, lift the dumbbells only up to shoulder height in front of your thighs.
Think of it like thisThe feeling of raising it only to shoulder height
Before the fixYou lean backward or lift the dumbbells too high.
After the fixI feel tension in the front of my shoulders, and my torso doesn't sway.
Common Mistakes in Dumbbell Front Raise
Swinging the body
Why it's wrongMomentum reduces front-delt work.
How to fix itBrace your core and keep your torso still.
Shoulders shrug up
Why it's wrongThis shifts tension to your neck and upper traps.
How to fix itKeep your shoulders down.
Lifting too high
Why it's wrongThis can stress the shoulder joint.
How to fix itRaise only to shoulder height.
Precautions
Please be careful not to lift the dumbbells higher than shoulder height.
From the Community
don’t think that way, you can build yourself up to the level you think is impossible.
View full discussion →Son, go do one more set.
View full discussion →Let's do it with 5 kilos.
View full discussion →I've used it for over a year. I love it.
View full discussion →sit the bench straight up
View full discussion →
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