Front Raise (Dumbbell)

The anterior delt sculptor — isolated shoulder flexion for balanced deltoid development

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Front Delts
Secondary Muscles	Side Delts, Upper Chest, Traps
Equipment	Dumbbells
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Start lighter than lateral raises
   • Beginner: 5-10 lbs
   • Intermediate: 10-20 lbs
   • Advanced: 15-25 lbs
   • Front delts fatigue quickly from pressing — less weight needed
2. Stance: Feet hip-width apart, stable base
   • Slight forward lean (5-10°) reduces low back stress
3. Arm position: Dumbbells resting against front of thighs
   • Grip: neutral (palms toward body) or pronated (palms down)
   • Slight bend in elbows (10-15°)
4. Torso: Upright or slight forward lean
   • Core braced tight
   • Chest up, shoulders back
5. Execution choice: Bilateral (both arms) or alternating (one at a time)

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Light weight	30-40% lighter than pressing movements
Mirror	Optional	Useful for checking height and form

Setup Cue

"Stand tall like a soldier at attention, dumbbells touching thighs, ready to salute"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent resisting gravity

1. Slowly lower dumbbell(s) back to thighs
2. Maintain elbow angle throughout
3. Don't let dumbbells swing or drop
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled)

Feel: Stretch in front delts while maintaining tension

⏸️ Bottom Position

What's happening: Reset at starting position

1. Dumbbells lightly touch front of thighs
2. Don't completely relax — maintain muscle tension
3. Brief pause to prevent momentum
4. Reset breath and brace

Common error: Swinging dumbbells up from dead stop — stay controlled

⬆️ Raising

What's happening: Shoulder flexion lifting dumbbells forward

1. Raise dumbbell(s) straight forward in front of body
2. Keep arms relatively straight (slight elbow bend maintained)
3. Lift to eye level or shoulder height
4. Breathing: Exhale as you raise

Tempo: 1-2 seconds (smooth and controlled)

Feel: Intense burn in front of shoulders

🔝 Top Position

What's happening: Peak contraction at top

1. Dumbbells at eye level or shoulder height
2. Arms parallel to floor (or slightly above)
3. Brief squeeze (0.5-1 second)
4. Don't raise higher than necessary

Key: Stop at shoulder/eye level — going higher recruits more traps

Key Cues

Primary Cues

• "Salute forward" — straight-ahead raising motion
• "Lead with knuckles" — keeps tension on delts (if using pronated grip)
• "Stop at eye level" — prevents excessive trap involvement
• "No swinging" — strict form, zero momentum

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Pump	1-0-3-0	1s up, no pause, 3s down (eccentric focus)
Control	3-2-3-1	3s up, 2s hold, 3s down, 1s pause

Bilateral vs. Alternating

Both Arms Together

Execution: Raise both dumbbells simultaneously

Pros:

• Time efficient
• Requires core stability to prevent lean
• Symmetric loading

Best for: Hypertrophy, standard training

Alternating Arms

Execution: Raise one dumbbell while other stays at thigh

Pros:

• Focus on one side at a time
• Identify imbalances
• Slightly easier (less total load)
• More total reps per set

Best for: Beginners, fixing imbalances, higher volume

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Front Deltoids	Shoulder flexion — raising arms forward	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Side Deltoids	Assist in arm elevation	████░░░░░░ 35%
Upper Chest	Assists shoulder flexion	███░░░░░░░ 30%
Upper Traps	Scapular elevation (minimize this)	███░░░░░░░ 25%

Stabilizers

Muscle	Role
Core	Prevents backward lean
Serratus Anterior	Scapular stabilization
Forearms	Grip dumbbells

Muscle Emphasis

Front delts get hammered by pressing: Most lifters don't need much direct front delt work because overhead press, bench press, and incline press already target them heavily. Use front raises sparingly unless you have a specific front delt weakness.

To maximize front delt activation: Pronated grip (palms down), stop at shoulder height, slight forward lean To minimize trap involvement: Don't raise above shoulder height, keep shoulders depressed

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using momentum	Swinging weights up	Takes tension off front delts	Drop weight, slower tempo
Too much weight	Leaning back or using body English	Lower back injury risk	Ego check — go lighter
Raising too high	Dumbbells above head	Traps take over, impingement risk	Stop at shoulder/eye level
Leaning back	Arching lower back	Spinal stress, poor isolation	Forward lean or neutral, brace core
Shrugging	Elevating shoulders	Traps dominate instead of delts	"Shoulders down" cue
Straight arms	Locking elbows completely	Elbow joint stress	Maintain 10-15° bend

Most Common Error

Leaning backward to lift the weight — This is a red flag that the weight is too heavy. Front raises should be strict isolation. Any backward lean means you're turning it into a compound movement and stressing your lower back. Drop the weight and stay upright.

Self-Check Checklist

• Weight feels controlled (not heavy)
• No backward lean or arching
• Stopping at shoulder/eye level
• No swinging or momentum
• Shoulders stay down (not shrugged)
• Feeling it in front delts, not lower back

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	3-4s lowering	More time under tension
Pause Reps	2s hold at top	Peak contraction emphasis
Alternating Arms	One arm at a time	More focus, more total reps

Equipment Variations

Variation	Equipment	Why
Cable Front Raise	Cable machine	Constant tension throughout ROM
Barbell Front Raise	Barbell	Can load heavier, bilateral only
Plate Front Raise	Weight plate	Convenient, different grip
Band Front Raise	Resistance band	Home/travel option

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set	Push past failure
21s	7 bottom + 7 top + 7 full	Complete fatigue
Iso-Hold + Raises	Hold one arm, raise other	Brutal pump

Grip Variations

Grip	Hand Position	Effect
Neutral	Palms facing each other	Most comfortable, joint-friendly
Pronated	Palms facing down	Slightly more front delt emphasis
Supinated	Palms facing up	More bicep involvement (not recommended)

Execution Variations

Variation	Description	Best For
Bilateral	Both arms together	Time efficiency, symmetric development
Alternating	One arm at a time	Focus, identifying imbalances
Offset Timing	Stagger the raises	Continuous tension, coordination challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Light-Moderate	1-2
Endurance/Pump	3-5	15-25	45-60s	Light	2-3
Metabolic	2-3	20-30+	30-45s	Very light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	End of workout	After pressing movements
Shoulder day	After overhead work	Front delts already pre-fatigued
Push day	Accessory finisher	Last isolation movement

Programming Note

Most lifters don't need front raises. Front delts get significant work from:

• Overhead press (primary)
• Bench press (secondary)
• Incline press (heavy secondary)

Only add direct front raises if:

1. You have a front delt weakness/imbalance
2. You're a bodybuilder focusing on deltoid detail
3. You've identified front delt as a lagging muscle

For most people, 2-3 sets once per week is plenty.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week (if at all)	2-3 sets
Intermediate	1-2x/week	3 sets
Advanced	1-2x/week	3-4 sets

Progression Scheme

Progressive Overload

Front delts respond well to moderate weight and higher reps. When you can do 4x15 with perfect form (no lean, no swing), add 2.5-5 lbs and drop back to 3x10-12.

Sample Shoulder Day (if including front raises)

Exercise	Sets x Reps	Notes
Overhead Press	4x6-8	Main movement
Lateral Raise	4x12-15	Side delt priority
Rear Delt Fly	3x15-20	Rear delt work
Front Raise	2-3x12-15	Optional finisher

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Front Raise	Learning the pattern, rehab
Lighter dumbbells	Current weight too heavy	N/A
Alternating raises	Need more focus	N/A

Progressions (Harder)

Exercise	When Ready	Link
Cable Front Raise	Want constant tension
Barbell Front Raise	Want to load heavier
Plate Front Raise	Want different stimulus

Alternatives (Same Goal, Different Movement)

Other Isolation

Alternative	Equipment	Notes
Cable Front Raise	Cable machine	Constant tension
Plate Front Raise	Weight plate	Different grip, convenient
Band Front Raise	Resistance band	Minimal equipment

Compound Alternatives

Alternative	Type	Trade-off
Overhead Press	Compound	Works entire shoulder, functional
Incline Press	Compound	Front delts + upper chest
Pike Push-Up	Bodyweight	Vertical pressing angle

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain when raising arms forward	Reduce ROM, stop at 60-75°
Rotator cuff issues	Strain on stabilizers	Very light weight, slow tempo
Lower back problems	Leaning back creates spinal stress	Slight forward lean, lighter weight
AC joint issues	Compression at end range	Partial ROM or avoid exercise

Stop Immediately If

• Sharp pain in front of shoulder
• Pain radiating down arm
• Lower back pain or strain
• Shoulder clicking/popping with pain
• Numbness or tingling

Form Safety Tips

Tip	Why
Keep weight light	Front delts fatigue quickly
Slight forward lean	Takes stress off lower back
Brace core hard	Prevents backward arching
Don't exceed shoulder height	Reduces impingement risk
No momentum	Prevents injury and ensures isolation

Safe Failure

How to safely end a set:

1. When fatigued: Complete current rep, lower to thighs
2. If losing form: Stop immediately — don't force reps
3. At failure: Let dumbbells lower to thighs (controlled)
4. If lower back hurts: Stop set, reduce weight next time

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion	0-90°	🟡 Moderate
Elbow	Static hold	10-15° flexion	🟢 Low
Wrist	Grip stabilization	Neutral	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° flexion	Raise arm forward to shoulder height	Reduce height, work on mobility
Thoracic Spine	Extension	Stand tall without rounding	Improve posture first

Joint Health Note

Front raises can aggravate shoulder impingement in some individuals, especially if they:

• Raise above shoulder height
• Use internal rotation (pronated grip with high raises)
• Have pre-existing impingement issues

If front raises bother your shoulders, overhead pressing and incline pressing already work front delts sufficiently.

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❓ Common Questions

Do I even need front raises?

Probably not. Front delts get heavily worked by:

• Overhead press
• Bench press (especially incline)
• Push-ups
• Any vertical or horizontal pressing

Most lifters have overdeveloped front delts relative to side and rear delts. Only add front raises if:

1. You've identified a specific front delt weakness
2. You're a competitive bodybuilder needing delt detail
3. You enjoy the movement and recover well

When in doubt, prioritize lateral raises and rear delt work instead.

Should I use neutral or pronated grip?

Both work.

• Neutral grip (palms facing each other): More comfortable, shoulder-friendly
• Pronated grip (palms down): Slightly more front delt emphasis

Try both and use whichever feels better for your shoulders. Most people prefer neutral for joint comfort.

How high should I raise the dumbbells?

Shoulder to eye level is ideal. Going higher than this:

• Increases trap involvement (delts do less work)
• Increases impingement risk
• Provides minimal additional benefit

Stop when dumbbells are parallel to the floor or slightly above.

Bilateral or alternating — which is better?

Bilateral (both arms) is more time-efficient and standard.

Alternating is better if:

• You're learning the movement
• You want to focus on mind-muscle connection
• You're fatigued and need slightly less total load
• You have a left/right imbalance to fix

Both are effective. Use variety.

I feel this in my lower back. What's wrong?

You're leaning backward to lift the weight. This means:

1. The weight is too heavy
2. You're not bracing your core
3. You're using momentum

Fixes:

• Drop the weight by 30-40%
• Brace core before each rep
• Slight forward lean (5-10°) can help
• Slow down the tempo

Can I do these every day?

You could, but you probably shouldn't. Front delts get worked heavily in all pressing movements, so they're already getting frequent stimulus. Overtraining front delts can lead to:

• Front-to-rear shoulder imbalances
• Shoulder internal rotation issues
• Poor posture (rounded shoulders)

2-3x per week MAX, and only if you need the extra front delt work.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
• Campos, Y.A., et al. (2020). Different shoulder exercises affect deltoid activation — Tier A
• ExRx.net Exercise Analysis: Front Raise — Tier C

Programming:

• Renaissance Periodization Shoulder Training Volume — Tier B
• Mike Israetel Deltoid Hypertrophy Guide — Tier B
• Menno Henselmans Shoulder Development — Tier B

Technique & Coaching:

• Jeff Nippard Science Applied: Shoulders — Tier C
• Athlean-X Shoulder Training Mistakes — Tier C
• John Meadows Shoulder Specialization — Tier C

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For Mo

When to recommend this exercise:

• User has identified front delt weakness
• User is a bodybuilder focusing on delt development
• User wants balanced deltoid development (already doing lateral/rear work)
• User enjoys isolation work and has recovery capacity

Who should NOT do this exercise:

• Front delts already overdeveloped (common) → Focus on Lateral Raise and rear delt work
• Shoulder impingement issues → Front raises aggravate this; use overhead pressing instead
• Beginner with limited training time → Overhead press is more efficient
• Anyone with poor pressing strength → Build strength first with compounds

Key coaching cues to emphasize:

1. "Keep the weight light — this is pure isolation"
2. "Stop at shoulder or eye level"
3. "Slight forward lean, no backward arching"
4. "No swinging — strict form only"

Common issues to watch for in user feedback:

• "I feel it in my lower back" → Leaning back, weight too heavy, poor core bracing
• "I don't feel it" → Likely using momentum, weight too heavy, going too fast
• "My shoulders hurt" → May have impingement; reduce ROM or eliminate exercise
• "Do I need this?" → Probably not if already doing pressing; educate on front delt volume

Programming guidance:

• Pair with: Lateral raises, rear delt work (balance the shoulder)
• Avoid same day as: No restrictions, but watch total front delt volume from pressing
• Typical frequency: 1-2x per week MAX
• Volume: 2-3 sets, 12-15 reps
• Placement: End of shoulder or push workout

Progression signals:

• Ready to progress when: Can do 4x15 with zero momentum, perfect form
• Regress if: Using backward lean, momentum, lower back involvement
• Consider eliminating if: Front delts are already strong relative to side/rear delts

Assessment questions to ask user:

• "How strong is your overhead press?" (If weak, they don't need front raises)
• "Do you already bench and overhead press?" (If yes, front delts get plenty of work)
• "Are your front delts lagging behind side delts?" (Only valid reason for most people)

Important context:

• Front raises are often OVER-prescribed
• Most lifters have OVER-developed front delts (from pressing bias)
• Under-developed rear and side delts are more common
• Default recommendation: prioritize lateral raises and rear delt work
• Only add front raises if there's a specific need

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Last updated: December 2024