Dumbbell Front Raise: how to do it right
In short: Dumbbell front raise: front delt isolation loaded to the max in the shortened position, arms horizontal.
How to do it, step by step
- 1Standing and braced, dumbbells in front of your thighs, palms facing you, elbows very slightly bent and locked in place.
- 2Raise your arms forward in shoulder flexion, with no jerk, up to horizontal (eye level at most).
- 3Squeeze the front delt hard for 1 second at the top, as if you were pushing the dumbbell forward.
- 4Lower slowly over 2 to 3 seconds, without letting the dumbbells drop.
- 5Keep your torso still: no hip swing.
The mistake to avoid
Don't use hip momentum to swing the dumbbells up.
Other common mistakes
- Swinging your torso to throw the weight up: lower the weight and lock your hips to isolate the shoulder.
- Going too high above your eyes: stop at horizontal, otherwise the trap steals the work.
- Dropping in free fall on the way down: control it for 2 to 3 seconds to keep the eccentric tension.
- Elbows bending to cheat: keep them locked in a constant slight bend.
Muscles worked
- Main:
- Front delts
The front delt is the prime mover, it flexes the arm forward. The middle fibers help slightly at the end of the range. The pec major (clavicular part) and the upper trap stabilize. The abs brace to stop the torso from swinging.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Standing and braced, dumbbells in front of your thighs, palms facing you, elbows very slightly bent and locked in place. Raise your arms forward in shoulder flexion, with no jerk, up to horizontal (eye level at most), squeeze for 1 second at the top, then lower slowly. Torso still, no hip swing.
How high should I go?
Go up to horizontal, eye level at most, no higher. The front delt's peak tension is precisely at the top, so squeeze for 1 second there. If you go past eye level, the trap takes over and steals the work. At the bottom, let your arm come back down along your thighs without resting the weight.
I don't feel anything, is that normal?
You should feel the front delt, especially at the top of the movement. If you feel nothing: go lighter, slow down, and imagine pushing the dumbbell far out in front of you for 1 second at horizontal. If you feel your trap or your neck, you're going too high or swinging, stop at eye level and lock your hips.
How fast should I do the movement?
Rise with intent but no jerk, squeeze hard for 1 second at the top, then slow the way down over 2 to 3 seconds. The squeeze at the top and the control of the return do the work, not speed. Never let the dumbbells drop in free fall.
How should I breathe?
Breathe in at the bottom, breathe out as you rise to horizontal, keep your belly braced and your ribs down. The ab brace prevents the arching and swinging that cheat the movement.