Dumbbell front raises are a fundamental weight-training exercise for people who want to build strength or create more definition in the shoulders. You can use dumbbell front raises in any upper body workout when you choose a weight you can lift using proper form.

How to Do Dumbbell Front Raises

Stand with your feet about shoulder-width apart. Let your arms hang in front of you with the dumbbells in front of the thighs (palms facing the thighs). Your back is straight, your feet are planted flat on the floor, and your abdominal muscles are engaged.

1. Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce stress on the joints.
2. Pause briefly when your arms are horizontal to the floor at shoulder height.
3. Lower the dumbbells to the starting position (at the thighs) with a slow and controlled motion while exhaling.

Benefits of Dumbbell Front Raises

Front raises primarily strengthen your shoulder muscles (deltoids), but also work the upper chest (pectorals). It is an isolation exercise for shoulder flexion and can help you build strength and definition in the front and sides of your shoulders.

In daily life, you need strong shoulders to lift objects safely. This makes front raises helpful for building the strength to perform everyday activities such as placing grocery bags on the counter or putting items on a shelf at shoulder height.

Front raises are also commonly recommended during physical therapy when recovering from a shoulder injury or surgery. Including it in your workout routine may help reduce neck pain.

Other Variations of Dumbbell Front Raises

This exercise can be performed in different ways depending on your fitness level and goals.

Seated Dumbbell Front Raises

If you have difficulty standing, you can perform front raises while seated on a chair or bench. When doing this variation, maintain a straight back and brace your abs. If you can lift the weights with little difficulty or stress, gradually increase the weight.

Dumbbell Front Raises With Hammer Grip

A hammer grip can be used, similar to how you would do a hammer curl. In this version of the front raise, dumbbells are held so palms are facing toward each other rather than flat on the thighs. The American Council on Exercise indicates that this can prevent shoulder impingement.

Single-Arm Dumbbell Front Raises

Another option is to perform front raises by alternating your arms, lifting and lowering them one at a time. Unilateral training—training that involves only one side of the body at a time—has been associated with more significant strength gains.

Barbell Front Raises

A barbell can also be used when doing this exercise. The steps are the same as when using dumbbells. Start with a lighter weight (or no weight) to become accustomed to the motion with the barbell.

Unstable Dumbbell Front Raises

You can perform these front raises while standing on a stability disc to give yourself a balance challenge and strengthen your core. However, this should only be attempted once you have perfected your form during standard dumbbell front raises.

Common Mistakes of Front Raises

Avoid these errors to keep front raises both safe and effective.

Rocking

When performing this lift, do not rock or sway—always keep a strong and stationary torso. If you sway or find that you are rocking back on your heels in order to complete front raises, use a lighter weight.

Using Momentum

Don't use momentum to lift the weights, as this reduces the effectiveness of front raises. Hoisting the weights too quickly allows momentum to reduce the tension within the muscles, especially at the top of the lift.

Excessive Weight

This is an exercise where you should not lift weights that cause you to fail completely at the end of a set. Loading the shoulder excessively can stress this joint and lead to injury.

Poor Form

Keep your back straight and brace your abdominals (no rounded back or slack abs). This protects you from injury and increases your ability to target the desired muscles.

Wrist Position

Your wrists should be in a neutral position, not bent up or down. If you find you can't maintain a neutral position, the weights are too heavy.

Safety and Precautions

If you have a previous or current shoulder injury, talk with your doctor or physical therapist about whether you should do front raises.

The rotation in this movement can result in shoulder impingement and you might feel pain if you have a tendency toward tendinitis or bursitis in this joint. Do not continue to lift if you feel any pain.

Start with a light weight and aim to do 10 to 12 repetitions for one to three sets, or repeat the exercise for the number of sets and repetitions in your workout program.

Try Front Raises

Incorporate front raises and similar exercises into one of these popular workouts:

• Dumbbell Workout for Killer Arms
• Dumbbell Workout for Seniors
• Back and Shoulder Workout for Strength Conditioning