Do you want to achieve that V-shaped physique? Look no further than the dumbbell front lateral raise.
This is a simple yet effective exercise that can help you target the shoulders, particularly the front or anterior deltoid muscles.
It involves lifting dumbbells to in front of the body while keeping the arms straight, making it an effective way to isolate and strengthen the shoulders.
In this blog, we will cover the following:
- Muscle worked during dumbbell front raise.
- How to perform the dumbbell front raise properly.
- Best variations of this exercise.
- How to incorporate them into your workout routine.
- Deltoid (Shoulder) Muscles
- Muscles Worked During Dumbbell Front Raise
- Benefits Of Doing Dumbbell Front Raise
- 1. Builds Upper Body Strength
- 2. Build Muscle
- 3. Aesthetic Benefits
- 4. Safe and Efficient
- 5. Versatility
- What Is Dumbbell Front Raise
- How To Do The Front Dumbbell Raise
- Best Variations Of Front Dumbbell Raise
- 1. Seated Dumbbell Front Raise
- 2. Alternating Dumbbell Front Raise
- 3. Dumbbell Chest Supported Front Raise
- 5. One Arm Dumbbell Front Raise
- 4. Incline Dumbbell Front Raise
- 5. Dumbbell Front To Lateral Raise
- 6. Dumbbell Hammer Front Raise
- 7. Neutral-Grip Dumbbell Front Raise
- Common Mistakes To Avoid When Doing Front Dumbbell Raise
- 1. Using Too Much Weight
- 2. Lifting The Weight Too High
- 3. Leaning Forward
- 4. Using Momentum
- 5. Incorrect Range Of Motion
- 6. Holding Your Breath
- How To Add Dumbbell Front Raises Into Your Workout Routine
- 1. Add Optimum No Of Sets And Reps:
- 2. During Workout Splits.
- 3. Frequency
- Are front raises better than shoulder press?
- Can I Do Dumbbell Front Raises Every Day?
- How Much Weight Should You Use For Dumbbells Front Raises?
- Are dumbbell front raises better than lateral raises for shoulders?
- Related Posts
Deltoid (Shoulder) Muscles
In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.
The deltoid is the superficial muscle that forms the rounded contour of your shoulder.
While the deltoid is technically a single muscle, anatomically speaking it has three distinct sets of muscles fibers and muscle bellies, which are referred to as heads.
Muscles Worked During Dumbbell Front Raise
The primary Muscle Worked during front dumbbell raises is the Anterior deltoid, (Front portion of the deltoid muscle)
Secondary Muscle Worked: The Lateral deltoid, posterior deltoid, Upper Chest, upper trap, supraspinatus (a rotator cuff muscle), and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement.
A handful of other muscles worked or play the role of stabilizer muscles, including your:
Benefits Of Doing Dumbbell Front Raise
1. Builds Upper Body Strength
It is an effective exercise for building strength in the shoulder muscles, including the anterior deltoids, upper chest, and upper back muscles.
2. Build Muscle
Performing the dumbbell front raise over a period of time increases muscular hypertrophy, improved muscular endurance and an enhanced neuromuscular control connection.
3. Aesthetic Benefits
When combined with proper rest, it improves the deltoid muscle groups size and shape.
4. Safe and Efficient
Dumbbells are a safe and effective way to work out.
This resulted in less wear and tear on the joints, especially the wrists, elbows, and shoulders.
The dumbbell shoulder workout offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
What Is Dumbbell Front Raise
The dumbbell front raise is a popular exercise for building shoulder strength and increasing shoulder mobility, and it is commonly used in weightlifting and bodybuilding routines.
It is an isolation exercise that targets the anterior head of the deltoid muscle. This exercise involves lifting dumbbells in front of you.
There are many variations of the dumbbell front raise that challenge your muscles even more and help build strength and definition.
Some examples of variations include single arm front raise, seated front raise, dumbbell front to lateral raise.
This exercise is great for strengthening the shoulder and should be included in your workout routine.
How To Do The Front Dumbbell Raise
Here are the steps for performing a dumbbell front raise to target the anterior head of the deltoids.
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with an overhand grip (palms facing down).
- Keep your arms straight down in front of your body.
- Keeping your elbows straight, lift the dumbbells in front of you until they are at shoulder level.
- Keep your palms facing down throughout the movement.
- Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
Best Variations Of Front Dumbbell Raise
1. Seated Dumbbell Front Raise
The seated dumbbell front raise is a variation of the traditional front raise exercise, with the added benefit of increased stability and isolation of the shoulder muscles.
It’s a great way to target the front deltoids while minimizing the involvement of other muscle groups.
It is ideal for people who want to build shoulder strength without putting too much strain on other parts of the body.
How To Do Seated Dumbbell Front Raise
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand, with your arms at your sides and your elbows slightly bent.
- Slowly raise the dumbbells in front of you.
- Continue lifting until your arms are parallel to the ground, or just below shoulder height.
- Hold for a brief moment, and then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
2. Alternating Dumbbell Front Raise
This variation involves lifting one dumbbell at a time, alternating between the left and right arms, rather than lifting both dumbbells simultaneously.
It can help to identify and correct imbalances in strength between the left and right sides of the body because the exercise is performed one arm at a time.
How To Do Alternating Dumbbell Front Raise
- Stand holding a pair of dumbbells across the front of your thighs. Your feet are shoulder-width apart. Slightly bent knees.
- Raise one dumbbell (say right hand) in front of you until it reaches just above shoulder level.
- Now lower the weight (of the right hand) while raising the left in front of you.
- Perform this exercise in this alternating manner.
- Avoid swinging the weights or using momentum to lift them.
- Keep your core engaged.
3. Dumbbell Chest Supported Front Raise
This exercise involves lying face down on an incline bench to provide support to the chest.
This helps to isolate the anterior deltoid muscles and reduce the involvement of other muscle groups.
How To Do Chest Supported Front Dumbbell Raise
- Lie face down on an incline bench, with your chest and stomach resting on the bench.
- Your feet planted firmly on the ground.
- Hold a dumbbell in each hand and keep your elbows slightly bent.
- Lift the dumbbells up until they are at shoulder level.
- Hold for a second, and then slowly lower the dumbbells back to the starting position.
- keep your chest and stomach firmly pressed against the bench.
- Don’t swing your arms or move your body during exercise.
5. One Arm Dumbbell Front Raise
Single arm dumbbell front raise is an excellent exercise to isolate and build anterior deltoids and upper chest.
This exercise is performed with only one arm at a time.
To build the front head of the deltoid muscle, make dumbbell one-arm front raise a part of your deltoid exercises.
How To Do Dumbbell One-Arm front Raise
- Stand holding a dumbbell with one hand at thigh level.
- Feet are shoulder-width apart and knees are slightly bent.
- Then, bend your elbow and lift the dumbbell in front of you.
- Now lower the dumbbell in a controlled manner back to the starting position.
- Perform all reps on one side and then repeat with the other arm.
- Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.
- Keep a controlled motion and avoid jerky movements.
- Avoid arching of the lower back.
4. Incline Dumbbell Front Raise
The incline dumbbell front raise is performed lying face down on an incline bench.
This changes the angle of the movement and puts more emphasis on the front deltoids and upper chest.
It also allows you to use heavier weights due to the support of the bench, while the standing dumbbell front raise requires more stability.
How To Do Incline Dumbbell Front Raise
- Adjust an incline bench to a 45-degree angle and lie face down on it.
- Hold a dumbbell in each hand with palms facing each other.
- Let your arms hang straight down toward the floor with a slight bend in your elbows.
- Lift the dumbbells up in front of you with your arms straight.
- Hold the position for a moment, then lower the dumbbells back down to the starting position.
- Make sure to keep your elbows slightly bent throughout the movement.
- Avoid swinging the weights or using momentum to lift them up.
5. Dumbbell Front To Lateral Raise
The dumbbell front to lateral raise is an exercise that combines two exercises, the front raise and the lateral raise.
It helps build strength and mass to the anterior deltoids of the shoulders and the middle deltoids.
How To Do Dumbbell Front To Lateral Raise
- Hold a pair of dumbbells in front of you with your palms facing in.
- Keeping your arms straight, raise the dumbbells in front of you until they are parallel to the ground.
- From here, move the dumbbells to the side while keeping your arms straight.
- Pause for a moment, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
- Keep your elbows slightly bent throughout the movement.
- Keep your core engaged and your upper body stable.
- Use a weight that challenges you, but allows you to maintain proper form.
6. Dumbbell Hammer Front Raise
Hammer front raise is performed with one dumbbell held in both hands.
It strengthens the shoulders slightly differently, which is beneficial for building shoulder strength and improving shoulder stability.
How To Do Dumbbell Hammer Front Raises
- Hold a dumbbell with both hands in front of your thighs.
- Raise the dumbbell straight up in front of you.
- The dumbbell should come up to shoulder level.
- Pause briefly at the top of the movement.
- Then slowly lower the dumbbell back down to the starting position.
7. Neutral-Grip Dumbbell Front Raise
The dumbbell front raise with a neutral grip is a great exercise that targets the front of the shoulders.
If you use a palms facing in, neutral grip, it will be easier on the shoulder joint.
How To Do Neutral-Grip Dumbbell Front Raise
- Hold dumbbells in each hand. Keep your palms facing each other.
- Keep your elbow slightly bent and lift one dumbbell straight up in front of you until it reaches shoulder level.
- Hold this position for a second, then lower the dumbbell to the starting position.
- Repeat with the other arm.
- Continue alternating between your left and right arms for the desired number of reps.
Common Mistakes To Avoid When Doing Front Dumbbell Raise
When performing front dumbbell raises, there are several common mistakes that people make.
You can maximize the effectiveness of your workout by eliminating these common mistakes.
Here are some tips on how to avoid these mistakes:
1. Using Too Much Weight
One of the most common mistakes is using too much weight.
Start with a lighter weight and focus on proper form before increasing weight.
2. Lifting The Weight Too High
Another common mistake is lifting the weight too high.
Lifting weights above shoulder level can strain your rotator cuff muscles.
Focus on lifting the weight to shoulder level or slightly above.
3. Leaning Forward
When you lean forward, you put too much pressure on your lower back.
To avoid this, maintain an upright posture throughout the exercise.
4. Using Momentum
Avoid using swinging movements or body momentum to perform the exercise.
This takes the tension off the shoulder and reduces the effectiveness of the exercise.
5. Incorrect Range Of Motion
Avoid cutting the range of motion short, as this reduces the tension on the shoulder and decreases the effectiveness of the exercise.
6. Holding Your Breath
Many people make the mistake of holding their breath during the exercise.
Make sure to breathe out when you lift the weight and breathe in when you lower it back down.
How To Add Dumbbell Front Raises Into Your Workout Routine
Here are some tips for adding this exercise to your workouts:inc
1. Add Optimum No Of Sets And Reps:
A good starting point is to perform 3–4 sets of 8–12 reps.
However, you can adjust the number of sets and reps according to your fitness level and goals.
2. During Workout Splits.
You can perform dumbbell front raises as part of an upper body or during Push Pull Leg workout Split.
You can do dumbbell front raises once or twice a week.
However, it is important to allow your muscles to recover between workouts to maximize results.
Are front raises better than shoulder press?
Both exercises have their own unique benefits. The front raise is an isolation exercise that focuses primarily on the front deltoids.
While the shoulder press is the compound exercise targets all three heads of the deltoids. It also targets the triceps and upper chest muscles.
Ultimately, the choice between these exercises depends on you.
Can I Do Dumbbell Front Raises Every Day?
It’s not recommended to perform dumbbell front raises every day.
Like all weightlifting exercises, your muscles need time to rest and recover in between workouts.
It’s recommended to perform dumbbell front raises 2–3 times per week, with a rest day in between.
How Much Weight Should You Use For Dumbbells Front Raises?
If you are a beginner, start with a lighter weight, such as 5–10 pounds per dumbbell.
As you get stronger, you can increase the weight to 10–15 pounds per dumbbell.
Are dumbbell front raises better than lateral raises for shoulders?
Both exercises have their own benefits because they work different parts of the shoulder muscles.
Dumbbell front raises primarily work the front deltoids, while lateral raises primarily work the side deltoids.
It’s best to add both exercises to your shoulder workout routine to make sure you build a balanced muscle group.
Dumbbell front raises are a highly effective exercise for building stronger and more defined shoulders.
The exercise can be easily modified to suit your individual needs and goals, and it can be performed with just a pair of dumbbells and a bench.
You can achieve a good overall physique with consistent practice and dedication.
So, why not give the dumbbell front raise a try and see the results for yourself?
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Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.