Front Raise
Primary
Shoulders
Secondary
Upper chest
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Front Raise is a solid beginner-level pushing movement in the isolation category. Use for front delt isolation (often already hit by pressing).
Everything You Need to Know About the Front Raise
The Front Raise is a good for beginners exercise that targets your Front shoulders (anterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for front delt isolation (often already hit by pressing). This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Front Raise — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Front Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Don't use too much weight.
- Control the movement.