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Front Dumbbell Raise

Standing tall, you raise a pair of dumbbells straight out in front to shoulder height and lower them under control, isolating the front of the shoulder. It is a finishing move — small muscle, small weight, strict reps. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Front shoulders · anterior deltoid Side shoulders · medial deltoid Upper traps · upper trapezius

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	3 sets × 6-8 strict reps (heavy singles do not suit this lift)	90 sec
Muscle	3-4 sets × 9-12 reps	60-90 sec
Endurance	2 sets × 18-25 reps	30-45 sec

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner — technically simple, ego-dangerous; the lightest dumbbells on the rack are usually correct.

Proper form — 5 cues

Start with the dumbbells resting against the front of the thighs, palms facing back.
Raise until the arms are parallel with the floor — no higher.
Lead with the knuckles, keeping a soft, quiet bend in the elbows.
Lower on a two-to-three-second count; the descent builds as much as the lift.
Brace the trunk so the ribs stay down as the arms rise.

Breathing: Exhale as the dumbbells rise to parallel, inhale as they lower to the thighs.

The 3 mistakes Maddy corrects most

Bumping the hips to swing the weights up. The kick turns an isolation lift into a momentum toss, and the front delts mostly watch. Fix: Stand a hand-width from a wall so any lean-back touches it — instant feedback.

Choosing a load that needs a shrug to move. Heavy dumbbells recruit the traps and tilt the shoulder blades, crowding the very muscle you are targeting. Fix: Halve the weight, double the strictness, and judge progress by control at the top.

Lifting the arms past shoulder height. Above parallel, the deltoid's leverage fades and the upper traps take over the extra range. Fix: Stop each rep at the horizontal and hold a brief squeeze there instead.

Common questions

Do I need front raises if I already press overhead?

Usually not as a priority — overhead and incline pressing already work the front deltoid hard, which is why many coaches file front raises under optional. They earn a place when pressing volume is limited by other constraints, during certain rehab phases, or as a light pump finisher at the end of a shoulder session.

Both arms together or one at a time?

Both patterns work. Alternating halves the trunk demand and lets you watch each arm for cheating, which suits beginners. Raising together saves time and challenges the trunk more, since both levers pull the ribcage up simultaneously. Pick one, keep the load strict, and rotate the style every few weeks if you like variety.

What weight should I start with?

Lighter than pride prefers — the front raise has one of the smallest sensible starting loads in the gym. A pair you can lift for twelve slow reps with zero body lean is right; for many beginners that means 2-5 kg. The lift rewards patience: strictness at a light weight beats momentum at any weight.

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