Front Dumbbell Raise

Training Details Front Dumbbell Raise

  • Primary Muscle
    Front Delt
  • Secondary Muscle
    Middle Delt
  • Equipment
    Bumbbell, Barbell
  • Level

Why Should You do a Front Dumbbell Raise?

The exercise mainly trains the front shoulders (front delts) and the middle part (mid delts). Remember to perform the exercise calmly and in a controlled manner; it is an isolation exercise.

Take a pair of dumbbells. Start low and increase once the technique is in place. Stand with your feet shoulder-width apart and be balanced. Let your arms hang at the far end of your sides, and they should be slightly bent. Pull back your shoulders, pinch the shoulder blades together and push the chest forward. Slowly lift one dumbbell at a time. Lift until the arm is parallel to the floor before slowly returning the dumbbell. Switch to the other arm.

You can either lift with your thumb up against the ceiling at all times. This will load the front of the shoulder (front delts). You can also lift with an overhand grip so that the knuckles are always over the dumbbell against the ceiling. This connects the middle part a little more, but some people experience discomfort with this grip. If you feel pain, stop and only lift with your thumb on top.

You should not rock or jerk the weight up but it should be pulled up in a controlled manner. Use a lower weight if you can not do this.

Only your arm should go up and down. The elbow should not bend, your upper body should not swing back and forth or sideways but only your arm should move.

You can angle your lift slightly outwards or inwards to load the shoulders in slightly different ways. Do not exaggerate the angles but test them.

Guide for Front Dumbbell Raise

  • Your arms should be slightly fixed and bent
  • Pull back the shoulders and push your shoulder blades together, push the chest forward
  • Only your arms should move
  • Do not swing the body back and forth or to the side
  • Do not swing the weight but pull it up slowly
  • Lower the weight in a calm and slow manner, always with tension in the muscle you are exercising. 
  • If you want, you can pull the dumbbell slightly inwards or outwards for different loads on the shoulders
  • You can perform the lift with your thumb at the top at all times or with an overhand grip

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