How to Do Dumbbell Front Raises: Techniques, Benefits, Variations Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Beginners How to Do Dumbbell Front Raises: Proper Form, Variations, and Common Mistakes By Paul Rogers Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Learn about our editorial process Updated on September 13, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print Table of Contents View All Table of Contents Instructions Benefits Variations Common Mistakes Safety and Precautions Try It Out The dumbbell front raise is a fundamental weight training exercise that is great for people who want to build strength or create more definition in the shoulders. You can use the dumbbell front raise in any upper body workout; just be sure to pick a weight you can lift with proper form. Also Known As: Front raise, shoulder front raise Targets: Shoulders and upper chest Equipment Needed: Dumbbells Level: Beginner How to Do a Dumbbell Front Raise Verywell / Ben Goldstein 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. Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.Pause briefly when your arms are horizontal to the floor.Lower the dumbbells to the starting position (at the thighs) with a slow and controlled motion while exhaling. A suggested starting weight for this exercise is 5-pound dumbbells for women and 10-pound dumbbells for men. If you can't lift this much, start lower. Lifting weights that are too heavy could cause you to sacrifice form. Benefits of the Dumbbell Front Raise The front raise primarily strengthens the shoulder muscles (deltoids), but also works 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 the front raise helpful for building the strength needed to perform everyday activities such as placing grocery bags on the counter or putting items on a shelf at shoulder height. This exercise is also commonly recommended for use during physical therapy when recovering from a shoulder injury or shoulder surgery. Including it in your workout routine may even help reduce neck pain. Other Variations of a Dumbbell Front Raise This exercise can be performed in different ways depending on your fitness level and goals. Seated Dumbbell Front Raise If you have difficulty standing, you can perform this exercise while seated on a chair or bench. When doing this variation, strive to maintain a straight back and brace your abs. If you can lift the weights with no difficulty or stress, gradually increase the weight. Dumbbell Front Raise With Hammer Grip A hammer grip can be used, similar to how you would do a hammer curl. In this version, the 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 Raise You can perform this exercise 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 a standard dumbbell front raise. Common Mistakes Avoid these errors to keep this exercise 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 the lift, use a lighter weight. Using Momentum Don't use momentum to lift the weights, as this reduces the effectiveness of the exercise. 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. If you feel any strain on the shoulder joint or have difficulty lifting the weights to shoulder level, reduce the weight of the dumbbells. Poor Form Keep the back straight and brace the abdominals (no rounded back or slack abs). This not only protects you from injury but also 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 this exercise. 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 It Out Incorporate this move and similar ones into one of these popular workouts: Dumbbell Workout for Killer Arms Dumbbell Workout for Seniors Back and Shoulder Workout for Strength Conditioning 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Waldron J, McKenney M, Samuel M, Girouard T, Turner C, Radzak K. The use of postural restoration for treatment of chronic rotator cuff pathology: a case report. Int J Sports Phys Ther. 2020;15(5):832-9. doi:10.26603/ijspt20200832 Louw S, Makwela S, Manas L, Meyer L, Terblanche D, Brink Y. Effectiveness of exercise in office workers with neck pain: a systematic review and meta-analysis. South African J Physiother. 2017;73(1):392. doi:10.4102/sajp.v73i1.392 American Council on Exercise. Shoulder exercises: Front raise. Botton C, Radaelli R, Wilhelm E, Rech, A, Brown L, Pinto R. Neuromuscular adaptations to unilateral vs. bilateral strength training in women. J Strength Cond Res. 2016;30(7):1924-32. doi:10.1519/JSC.0000000000001125 By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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