Dumbbell Front Raise

Muscles Worked

How to Perform

1. 1

   Stand or sit with a dumbbell in each hand. Let your arms hang at your sides (lateral raise) or in front of your thighs (front raise).

2. 2

   Raise the dumbbells with a slight bend in your elbows, leading with your elbows rather than your hands.

3. 3

   Lift until your arms are roughly parallel to the floor — going higher shifts work away from the delts.

4. 4

   Lower under control. Avoid swinging or using momentum. Keep the reps smooth and deliberate.

Common Mistakes

• Using too much weight and turning a raise into a shrug. Your traps should not be doing most of the work.

• Raising above shoulder height, which shifts stress to the traps and can impinge the shoulder.

• Locking the elbows completely straight, which stresses the joint. Maintain a slight bend throughout.

Pro Tips

• Lead with your elbows, not your hands. Imagine pouring a glass of water as you raise — this keeps the tension on the delts.

• Use lighter weight than you think you need. Delts respond exceptionally well to higher reps (15-20) with strict form.

Related Exercises