Dumbbell Front Raise (How To, Muscles Worked, Benefits)

Dumbbell Front Raises are an isolation exercise that targets the front (anterior) part of the shoulders. This movement helps develop shoulder definition and strength, particularly useful for pushing movements and overhead stability.

It’s a simple yet effective addition to any upper-body or shoulder workout.

Primary Muscles Worked: Anterior Deltoids
Secondary Muscles Worked: Upper Chest, Upper Traps, Core (Stabilizers)
Equipment Needed: Dumbbells

How To Do DB Front Raises

Step-by-Step Instructions

Set-Up:
- Stand with a dumbbell in each hand, arms resting in front of your thighs, palms facing your body.
- Keep a slight bend in your elbows and engage your core to prevent leaning back.
Execution:
- Raise both dumbbells in front of you to about shoulder height.
- Pause briefly at the top, then lower the dumbbells back to the starting position with control.
- Repeat for the desired number of reps. You can alternate arms or lift both at once depending on your focus.
Tips for Proper Form:
- Keep the movement slow and controlled—avoid swinging the weight.
- Keep a slight bend in the knee to help reduce stress on the low back.
- Stand tall with your chest up and core braced throughout the movement.

Key Benefits

Builds strength and size in the front delts.
Improves overhead lifting mechanics and shoulder stability.

Modifications and Variations

Easier Option:
- Use lighter dumbbells or perform alternating arms.
- Start with a neutral grip and raise at an angle (slightly out to the sides) for less shoulder stress.
Harder Option:
- Add a slow tempo (e.g., 3 seconds up, 3 seconds down).
- Pause at the top for 1–2 seconds to increase time under tension.
- Try plate front raises or band-resisted front raises for variety.

Common Mistakes

Swinging the Weights: Keep reps strict—use your shoulders, not momentum.
Leaning Back: Engage your core and keep your body upright to avoid cheating.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 10–12 reps with moderate weight and strict form.
As a Finisher: 2–3 sets of 12–15+ reps or a dropset for burnout.
For Time Under Tension: 3 sets of 8–10 reps with slow tempo and a pause at the top.

DB Front Raise Variations

Looking to change your workout up just a bit? Here are a few DB Front Raise Variations:

Barbell Front Raise

The most common variation for Front Raises is to simply change the form of resistance, aka the dumbbells.

By switching to Barbell Front Raises, you can keep the same movement pattern, but a barbell will typically allow you to move a little bit more weight.

Plate Raise

Plate Raises are another DB Front Raise variation that simply involves changing the piece of equipment used.

Again, use the the same movement pattern, but instead of dumbbells use a weight plate. Can be an iron plate or a bumper plate, either will work fine.

Dumbbell Front Raise Alternatives

If you simply can’t do DB Front Raises, for whatever reason, here are a couple alternatives that may be a better option for you.

Seated DB Front Raise

If standing while doing front raises is a limitation, then you might be able to try Seated DB Front Raises instead.

Sit at the edge of a bench, dumbbells in hand, arms hanging straight down by your side.

Maintain good posture and lift the dumbbells straight up in front, the same way you would do if standing.

Single Arm DB Front Raise

If you have an injury or some other limitation to one arm, hand or shoulder – single arm DB Front Raises may be a good alternative.

Keep the movement exactly the same, simply use one arm instead of two.