Front Raise
Primary
Shoulders
Secondary
Upper chest
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
Front Raise
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Front raises isolate the anterior (front) deltoid through shoulder flexion—raising your arm forward. Most lifters already train front delts heavily through pressing, making direct front raises less necessary than lateral or rear work.
When to use it
Use for front delt isolation (often already hit by pressing).
Who it's for
All fitness levels looking to build strength and muscle definition.
Keep your arm straight with only a slight elbow bend. Raise to shoulder height and no higher. Do not swing or lean back. Use lighter weight than you think—the front delt is already fatigued from pressing.
Front Raise — targeted muscles
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How do you perform the Front Raise?
- 1
Stand holding dumbbells in front of your thighs.
- 2
Keep a slight bend in your elbows.
- 3
Raise one or both dumbbells to shoulder height.
- 4
Keep your arm(s) straight throughout.
- 5
Lower with control for optimal results.
- 6
Alternate arms or lift both together.
What are the best tips for the Front Raise?
Don't swing the weight.
Stop at shoulder height.
Keep your core engaged.
Use lighter weight for strict form.
When to Use the Front Raise
Use front raises sparingly unless your front delts are a weak point. Most pressing already hammers them. If you include them, place them at the end of shoulder work. Consider skipping them entirely if you press frequently.
Common Front Raise mistakes
Swinging for momentum.
Bouncing or using momentum during the Front Raise takes work away from your Front shoulders (anterior deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Raising too high for optimal results.
During any pressing movement like the Front Raise, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Leaning back which reduces core engagement.
A compromised back position during the Front Raise puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Front Raise — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Front Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Front Raise?
Other Variations
- Cable Front Raise
- Plate Front Raise
- Barbell Front Raise
Frequently Asked Questions About the Front Raise
The Front Raise primarily targets the Front shoulders (anterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Front Raise include Upper chest, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Front Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Front Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Front Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Front Raise include: Cable Front Raise, Plate Front Raise. These exercises target similar muscle groups as the Front Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Don't use too much weight.
- Control the movement.