Shoulders · Isolation

Dumbbell Front Raise

An isolation exercise for the anterior deltoid, lifting a dumbbell in front of the body to shoulder height. The front delts already work in every press, so this is targeted extra volume for lifters who want more, not a program staple for everyone. Strict form at light weight is the entire exercise; there is nothing to cheat toward.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Isolation
dumbbell-front-raise-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Front Delts
  • Movement Isolation

Demonstration

Watch the Form Demo

Technique

How to Do the Dumbbell Front Raise

  1. Stand holding a dumbbell in each hand in front of your thighs, palms facing back.
  2. Brace your core and soften your knees.
  3. Raise one or both dumbbells straight out in front of you.
  4. Stop at shoulder height with a slight bend in the elbows.
  5. Pause for a beat at the top.
  6. Lower over two to three seconds and repeat.

Anatomy

Muscles Worked

shoulders
Primary muscles
Front Delts

Do This

Form Cues

  • Raise to shoulder height and no further.
  • Keep a slight fixed bend in the elbow.
  • Lower over two to three seconds rather than dropping the weight.
  • Lift with the shoulder, not the shrug. If your traps light up, the weight is too heavy.

Avoid This

Common Mistakes

  • Swinging the torso to launch the dumbbell up.
  • Raising well above shoulder height, where the traps take over.
  • Going heavy on what is a small isolation movement.
  • Programming heavy front raises alongside heavy pressing, which doubles up on the one delt head that least needs it.

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Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

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