Dumbbell Front Raise
A straight-arm raise in front of the body that isolates the front delts — useful as an accessory when pressing volume is low.
Muscle activation
- Front delts70%
- Upper chest15%
- Side delts15%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand tall with feet hip-width apart, holding dumbbells in front of your thighs.
2. Mid-rep
Keep the torso still — no leaning back.
3. End of the movement
Pause briefly at the top.
4. Common mistake
Leaning back to swing the weight up
How to do it
Setup
- 1Stand tall with feet hip-width apart, holding dumbbells in front of your thighs.
- 2Use an overhand or neutral grip with a slight bend in the elbows.
- 3Brace your abs and set your shoulders down.
Execution
- 1Raise one or both dumbbells forward to about shoulder height.
- 2Keep the torso still — no leaning back.
- 3Pause briefly at the top.
- 4Lower slowly back to your thighs.
Breathing
Exhale as you raise, inhale as you lower.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Front delts
Secondary
Upper chest, Side delts
Key form cues
- Stand tall
- Lift to eye level at most
- No swinging
- Slow down
Common mistakes
Leaning back to swing the weight up
Brace, use lighter dumbbells or stand with your back against a wall.
Raising well above shoulder height
Stop at about shoulder height.
Shrugging the shoulders
Keep shoulders down and lift with the arm.
Range of motion
From dumbbells in front of the thighs to arms about level with the shoulders.
Variations
Easier
Single-arm alternating front raise
Harder
Cable front raise
At home
Band or water-bottle front raise
Machine / cable
Cable front raise