Dumbbell Front Raise (Proper Form & Variations)

To perform this correctly, I recommend clients stick to moderate-to-low weights. Using proper technique with light to medium weights and doing moderate to high repetitions helps target the muscles without straining your shoulder joint.

Here's how you do it:

1. Start by placing the dumbbells in front of your thighs with your palms down.
2. Stand tall, keeping your arms straight, shoulders relaxed, and away from your ears.
3. Lift the weights in front of you, maintaining a slight bend in your elbows and shoulder-width distance between them.
4. Keep a downward grip with your palms and raise the dumbbells to shoulder level.
5. Pause briefly without using any momentum or hip movement.
6. Then, resist the urge to lower the weights quickly, instead opting for a controlled three to four-second descent.
7. Make sure not to let the dumbbells rest on your thighs between reps.
8. Repeat the motion for the necessary number of reps after returning the weights to the starting position.

In my training sessions, I often guide clients to pick the grip that feels right for them in this exercise, whether it's a supinated (underhand) grip or a pronated (palms down) grip.

Performing this exercise offers various options tailored to your goals and fitness level.

1. Front Dumbbell Raise with Hammer Grip

Opt for a hammer grip, similar to a hammer curl, by holding the dumbbells with palms facing each other instead of resting flat on the thighs. This variation can help prevent shoulder impingement.

2. Barbell Front Raise

Differing from lateral raises, you can also use a barbell for this exercise, following the same procedure as with dumbbells. Begin with lighter weights (or none) to familiarize yourself with the barbell motions.

The front raise primarily targets the shoulder muscles, providing a shoulder flexion isolation exercise to enhance strength and shape on all sides of the shoulders.

Deltoid

The deltoid, the primary muscle in shoulder workouts, consists of three heads: the lateral or side deltoid, the posterior or back deltoid, and the anterior or front deltoid, identified by the National Institute of Health [2].

Each section serves a specific purpose, collectively contributing to shoulder-arm mobility.

The posterior delt assists in arm extension, horizontal abduction, and external rotation, as stated by PubMed [3].

The anterior deltoid, connecting to the clavicle, facilitates forward arm movement, according to the Journal of Anatomy [4].

The lateral deltoid, beside the anterior deltoid, aids in moving the arms sideways and away from the torso, also facilitating up-and-down arm movements, as per PubMed [5].

Also Read: Best Anterior Deltoid Exercises

Front raises may not appear much, as you'll employ such light weights. However, with an intense eccentric portion, this activity goes a long way.

Bigger Shoulders

Although limiting heavy weights, dumbbell front raises are effective for shoulder muscle development, specifically targeting the anterior deltoid. The goal is to engage and stimulate this muscle, leading to muscle fiber breakdown, healing, and growth.

Bigger Chest

Front raises engage the anterior deltoid and the pectoralis major, simultaneously working on the chest and shoulders. The dumbbell front raise is a highly effective workout for faster upper-body growth compared to other shoulder exercises.

"The front raise is not intended to be a momentum-inducing bridge between the dumbbell swing and the shoulder action. By tensing the glutes, core, and shoulder blades, you can remove the swing and make it all shoulder."

- Ebenezer Samuel, Certified Strength & Conditioning Specialist

Position of the Wrist: Keep your wrists straight and avoid twisting them up or down. If you can't maintain a neutral stance, the weight is too heavy.

Rocking: When performing this exercise, maintain a firm and steady torso, avoiding any wobbling or rocking. If you find yourself wavering or rocking back on the heels, opt for a smaller weight.

Excessive Weight: Avoid using weights that lead to failure after a set. Excessive shoulder loading can cause joint tension and damage.

Poor Form: Ensure a straight back and engage your abdominals; avoid rounded backs or slack abs. This not only keeps you safe from harm but also enhances your ability to target specific muscles.