Dumbbell Front Raise
Primary Muscle Group: Deltoids
Secondary Muscle Group: Traps
Equipment Needed: Dumbbells
The Benefits of Dumbbell Front Raise
When it comes to working on your front deltoids, there is no finer exercise than the front raise. It can be done with several kinds of free weights or resistance bands, but for the classic front raise, grab a pair of dumbbells. The dumbbell front raise is a fundamental weight training exercise that is great for beginners. The front raise strengthens primarily the shoulder (deltoids) but also works the upper chest muscles (pectorals). It is an isolation exercise for shoulder flexion. This exercise will help you build strength and definition in the front and sides of your shoulder. You can use this exercise in an upper body workout to build your shoulder strength.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Dumbbell Front Raise
This is an exercise where you should not lift weights that cause you to fail completely at the end of a set. Don't load the shoulder joint excessively as it can stress the joint and lead to injury.
So before giving Dumbbell Front Raise, here's exactly how to do them without risking pain or injury.
How To Do Dumbbell Front Raise
1. Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
2. Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
3. Brace the abdominal muscles.
4. Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
5. Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.
For Perfect Technique
Practice good form with a light weight.
Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.
Once you have mastered the Dumbbell Front Raise exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Barbell Front Raise
1. Select the desired weight and load it onto a barbell.
2. Assume a shoulder width stance and grasp the bar at shoulder width with a pronated grip.
3. Inhale, brace your abs, and raise the arms vertically while keeping the elbows nearly locked out.
4. Once the arms are parallel with the floor, slowly lower the bar back to the starting position.
5. Repeat for the desired number of repetitions.
How To Do Standing Dumbbell Shoulder Press
1. The standing dumbbell press is one of the most popular mass builders for the shoulders! Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart.
2. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward.
3. Keep your head up and eyes facing forward. This is the starting position for the exercise.
4. Slowly raise the dumbbells above your head until your arms are almost fully extended.
5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.
6. Repeat this movement for the desired amount of reps.