Primary
Shoulders
Secondary
Upper chest
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Also targets: upper chest
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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 makes the movement harder to control and can shift work away from your Front shoulders (anterior deltoid). Use a load you can move smoothly through the intended range.
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.
Changing your back position during the Front Raise can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Front Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Front Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Front Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Front Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.