Dumbbell Front Raise

When building well-rounded shoulder muscles, it's important to target all three muscle heads for balanced development and optimal function. The dumbbell front raise is an excellent exercise to build the front deltoids, improving shoulder strength and building muscle mass.

This will guide you through the correct technique, the benefits, and the most valuable tips. Use it to maximize the effectiveness of this exercise in your workout routine!

How To Do

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand near your thighs.
  3. Take a deep breath in and brace your core. Lift the dumbbells in front of you to shoulder level, with your palms facing the ground.
  4. Hold the top position with your shoulders engaged and core braced.
  5. Exhale as you slowly lower the dumbbells back to the start under control.
  6. Repeat as needed.

Tips From Expert

  • Keep your back and shoulders straight with your core engaged to avoid injuries.
  • Keep your arms extended and elbows soft at all times.
  • Keep your wrists straight and avoid bending them to prevent overuse.
  • Keep the dumbbells in front of you to maximize engagement of the front shoulders.
  • Avoid using momentum and swinging to lift the weights. Instead, lift slowly and with control.
  • Raise the dumbbells to shoulder height or slightly higher to fully engage the anterior head of the shoulders.
  • Avoid raising the dumbbells too high as it can put unnecessary tension on the traps.
  • Remember to use a weight that allows you to maintain proper form throughout the exercise. 

Optimal Sets and Reps

If you aim to improve shoulder strength, improve endurance, or develop power, use the programming guide below.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3
Optimal Sets & Reps of Dumbbell Front Raise

How to Put in Your Workout Split

The dumbbell front raise can fit into any gym and home workout, requiring only a pair of dumbbells. It primarily targets the front deltoids, with assistance from the upper chest and biceps. It can be performed with both arms simultaneously or one arm at a time, working each arm individually.

Include it in your workouts as follows:

  • Upper Body — You can include dumbbell front raises alongside other pressing and pulling movements, even alongside other goals like losing chest fat. Include them after your compound movements such as chest and shoulder presses. These are movements that work multiple muscle groups.
  • Push — On push days such as a chest workout, this exercise is an excellent accessory to barbell bench and military presses. It’s an isolation-type exercise, so it’s not too exhausting on the central nervous system.
  • Shoulder And Triceps — You can dedicate a day to your favorite shoulder and triceps exercises. Program the dumbbell front raise after your pressing movements.
  • Full-Body — Instead of splitting your workouts to target different muscle groups, consider doing a full-body workout day. This approach can be perfect if you are short on time or aiming for a higher calorie expenditure. Front raises could also be valuable additions to this routine.

In addition to the sets and reps mentioned earlier, the recovery time between sets is a crucial factor. This varies according to different training goals. Proper rest intervals allow for adequate muscle recovery to replenish energy stores and prepare you for the next set. 

Shorter rest periods of 30–60 seconds are typically used to improve muscle endurance and stamina. Moderate rest periods between 60–90 seconds may encourage hypertrophy or muscle growth. Longer rest periods of 2–5 minutes are needed for strength and power training. 

With a larger amount of resistance used, your body needs more time to recover between sets.

Primary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid, also known as the front deltoid, is located at the front of your upper arm. It originates from your collarbone and inserts into your humerus or upper arm bone.

Its primary function is shoulder flexion, which involves lifting the arm forward. Besides flexion, it also helps stabilize the shoulder joint during movement. 

When performing dumbbell front raises, the anterior deltoid lifts the weight up to shoulder height. This action effectively strengthens and develops this muscle, and improves overall shoulder stability.

Alongside this, your anterior deltoids are heavily involved in most dumbbell chest exercises. This makes them an important muscle group to focus on.

Did you know? In weightlifting, injury rates range from 2.4–3.3 injuries per 1000 hours of training. Alongside the spine and knee, shoulder injuries were one of the most common injury sites.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Serratus Anterior 

The serratus anterior are thick, fan-shaped muscles located under your pectoralis major and scapula. 

They work as key scapula stabilizers. This means that they keep your shoulder blades against your ribcage during movement.

During the dumbbell front raise, the serratus anterior stabilizes and upwardly rotates the scapula as you lift your arms. It holds the scapula against the rib cage, preventing it from winging. 

Clavicular Head

The clavicular head, also known as the upper chest, runs from the armpit to the collarbone. It assists in shoulder flexion, bringing the arm forward and across the body. It also supports horizontal adduction, bringing the arm towards the midline of the body.

During the lifting phase, along with the anterior deltoid, it plays a crucial role in stabilizing the shoulder joint.

Upper Trapezius

The upper trapezius is a triangular-shaped muscle that makes up part of the upper back. It’s located below the neck and between the shoulder blades. 

It primarily elevates the scapula, or shoulder blade, during the initial phase of the dumbbell front raise. It maintains proper shoulder alignment, supports arm movement, and facilitates scapular upward rotation.

Wrist Extensors

The wrist extensors are muscles located on the back of the forearm. Your extensors are on the outside of your forearm while your flexors are on the inside. Both help to move your forearms, wrists, hands, and elbows. 

During the dumbbell front raise, the wrist extensors extend your wrist. They help to stabilize the wrist joint and maintain a grip on the dumbbells. This ensures the wrists remain in a neutral position, helping to control the descent of the dumbbells.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat To Overhead Press

Dumbbell Arnold Press

Alternating Dumbbell Press

Dumbbell Seated Shoulder Press

Dumbbell Single-Arm Overhead Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Military Press

Barbell Front Raise

Pike Push-Up

Arm Circle

Dynamic Arm Swing

Bear Crawls

Weight Plate Front Raise

Cable Shoulder Internal Rotation

Chest And Front Of Shoulder Stretch

Cable Standing Y Raise

Who Should Do?

Bodybuilders

Dumbbell front raises contribute to the development of the anterior deltoids. These are an important part of a well-rounded physique in bodybuilding competitions. Variations of this exercise can help prevent plateaus and stimulate further muscle growth. 

Alongside compound pressing movements, dumbbell front raises make a great accessory exercise. They can be used as a warm-up exercise or as a way to specifically target your anterior deltoids.

Competitive and Recreational Athletes

Dumbbell front raises can be beneficial for athletes to develop a solid training base and maintain peak performance. Poor shoulder rotational strength and shoulder blade dysfunction are common causes of injuries in overhead sports. Examples include volleyball, basketball, and Olympic weightlifting.

During front raises, the serratus anterior keeps the scapula against the ribs. The upper traps help elevate and stabilize the scapula, ensuring proper shoulder alignment and smooth shoulder blade movement. They also help transfer force effectively to the arms.

Therefore, regularly performing dumbbell front raises can improve scapular stabilization as you perform common shoulder movements in the sports above. 

Desk Workers

People with desk jobs or those who spend long hours sitting may develop poor posture and weak shoulders. Regularly performing dumbbell front raises with the correct form can prevent the shoulders from rolling forward and improve shoulder blade stability. 

Maintaining a stable core can reinforce the engagement of the abdominal and lower back muscles. A strong core that can remain neutral under load can support an upright posture, too. 

Who Should Not Do?

Individuals With Chronic Shoulder Pain And Injuries

Individuals with abnormal shoulder and shoulder blade movement should avoid dumbbell front raises. This exercise relies on robust shoulder and back muscles for proper shoulder blade and arm coordination. 

If someone is already injured or lacks stability, front raises can cause pain and possibly worsen their condition. They may reintroduce the exercise gradually with lighter weights or resistance bands. A smaller range of motion to prevent further injury.

People With Elbow And Wrist Pain

Dumbbell front raises may not be suitable during the early stages of wrist or elbow injuries. To perform the exercise correctly, a certain amount of elbow and wrist function is needed. In this case, you can gradually strengthen your elbow and wrist. 

Exercises may also be modified based on your recovery progress. For instance, exercises focusing on wrist control and shoulder stabilization can reduce pain and improve grip strength. 

In this case, speak to a healthcare professional who will help to form a suitable treatment plan. They will assess your suitability to perform the dumbbell front raise. This may be as part of or after the rehabilitation program.

Benefits Of The Dumbbell Front Raise

Improves Muscle Mass

When building muscle, we need to focus on volume and progressive overload. The dumbbell front raise can be used as a great accessory exercise to overload your anterior deltoids. It also offers several versatile uses when looking to gain muscle mass.

Improves Shoulder Mobility

Taking your shoulders through the range of motion that the dumbbell front raise requires can also improve your shoulder mobility. This exercise also engages several stabilizer muscles, improving overall joint function and shoulder health. 

To optimize shoulder mobility with front raises, incorporate dynamic and static stretches and mobility exercises into your workout routine. A warm-up helps to raise the temperature of your muscles and improve blood flow before performing resistance exercise.

Builds Strength

When programmed correctly, the dumbbell front raise builds pressing strength. Your anterior deltoids are an important muscle group for pressing movements. Isolating them with the dumbbell front raise can help to improve their strength and function. 

This improves your pressing strength and performance in exercises such as bench press, overhead press, and push-ups. These exercises heavily rely on the anterior deltoids for stability and power.

Frequently Asked Questions

Are dumbbell front raises useful?

Yes, dumbbell front raises are useful for several reasons. They can increase muscle mass and muscle strength, improve shoulder stability, and improve performance in sports that require shoulder flexion.

What is a substitute for dumbbell front raises?

Dumbbell pec flys, incline chest presses, dumbbell shoulder presses, and lateral raises are some good alternatives. You can also perform front raises with a cable, resistance band, or a resistance machine.

Should I go heavy on dumbbell front raises?

Whether you should go heavy depends on your fitness goal, injury history, and current fitness level. For strength development, you should gradually progress to a heavier load. If you are injured, use a lighter weight until you build tolerance on the injured muscle.

What weight should a beginner front raise?

Beginners should start with a lighter weight that allows them to focus on the correct technique. Safety comes first! Adjust the weight based on your strength level.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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