Dumbbell Front Raises

Dumbbell Front Raises are an isolation exercise that primarily targets the front deltoid (front of the shoulders). This exercise is great for building shoulder strength and definition while also activating secondary muscle groups like the upper chest and trapezius. Dumbbell Front Raises are an important addition to a complete shoulder workout.

Correct Execution of Dumbbell Front Raises

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet shoulder-width apart and dumbbells in your hands, hanging in front of your body with your palms facing your thighs.
  2. Tighten your core and maintain a neutral back position.
  3. Slowly raise one or both dumbbells in front of you with outstretched arms until they are at shoulder height.
  4. Pause briefly while controlling the weights in the top position.
  5. Slowly lower the dumbbells back to the starting position while maintaining control of the movement.

Avoid using momentum from the body; instead focus on letting the shoulders work.

Common Mistakes to Avoid

To maximize the effectiveness of Dumbbell Front Raises and avoid injury, you should avoid these mistakes:

  • Swing with the body: Do not use momentum from the hips or back. Keep the movement controlled to isolate the shoulders.
  • Lift too high: Do not lift the dumbbells higher than shoulder height to avoid unnecessary strain on the shoulder joints.
  • Weakened core: Keep the core engaged to avoid swaying in the back during the exercise.

Modifications and Variations

You can adapt Dumbbell Front Raises to your training level or goals:

  • Beginners: Start with lighter weights or perform the exercise alternately with one arm at a time.
  • Advanced: Try performing the exercise with weight plates or resistance bands for a different load.
  • Neutral Grip: Keep palms facing each other to change the load on the shoulders.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions . Choose a weight that challenges you but allows proper form throughout the set.

Breathing

Inhale as you lower the weights and exhale as you lift them. Proper breathing helps maintain a stable core and improve the effectiveness of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Dumbbell Front Raises:

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