Primary
Shoulders
Secondary
Upper chest
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Front Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Browse all shoulders exercises
Also targets: upper chest
See where Front Raise fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Stand holding dumbbells in front of your thighs.
Keep a slight bend in your elbows.
Raise one or both dumbbells to shoulder height.
Keep your arm(s) straight throughout.
Lower with control for optimal results.
Alternate arms or lift both together.
Don't swing the weight.
Stop at shoulder height.
Keep your core engaged.
Use lighter weight for strict form.
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.
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.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Front Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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 charge for 7 days
Front Raise
Demo coming soon
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.