# Dumbbell Cross Body Front Raise

A one-arm front raise where the dumbbell travels diagonally across your body to the front of the opposite shoulder. Trains the front delts, with extra work for the upper chest.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-single-arm-cross-raise/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-cross-body-front-raise/

## Muscles worked

- Front delts: 9/10
- Upper chest: 7/10
- Side delts: 4/10
- Serratus anterior: 3/10
- Traps: 3/10
- Forearms: 3/10

## How to do the Dumbbell Cross Body Front Raise

1. Stand holding a dumbbell at your side, free hand on your hip.
2. Raise the dumbbell across your body toward the opposite shoulder.
3. Stop at shoulder height, keeping a slight elbow bend.
4. Lower the weight back down slowly to your starting position.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Stand tall with one dumbbell at your side, palm facing your thigh, and your free hand on your hip.
2. Set your ribs down, keep a slight bend in your elbow, and hold that arm position.
3. Raise the dumbbell diagonally across your body toward the opposite shoulder.
4. Stop at about shoulder height with your hand in front of the opposite shoulder and your thumb up.
5. Keep your torso still and the dumbbell path smooth without leaning back or swinging.
6. Lower the dumbbell back to your thigh under control along the same path.
7. Complete all reps on one side, then switch arms and repeat.

## Common mistakes

- Leaning back to start reps
- Swinging the dumbbell upward
- Raising far above shoulder height
- Changing elbow bend mid-rep
- Twisting the torso toward the dumbbell

## Form cues

- Stop at shoulder height
- Slight elbow bend, fixed angle
- No torso swing
- Keep shoulders down
- Raise toward opposite shoulder

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **Barbell**: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/)
- **Resistance bands**: [Resistance Band Front Raise](https://seto.fit/exercises/resistance-band-front-raise/), [Resistance Band Y-Raise](https://seto.fit/exercises/resistance-band-y-raise/)
- **Weight plates**: [Plate Steering Wheel](https://seto.fit/exercises/plate-steering-wheel/), [Plate Front Raise](https://seto.fit/exercises/plate-front-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/) — Beginner
- **This exercise: Dumbbell Cross Body Front Raise — Beginner**
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Cross Body Front Raise work?

Primary: Front delts 9/10, Upper chest 7/10. Also works: Side delts 4/10, Serratus anterior 3/10, Traps 3/10, Forearms 3/10.

### When should I do the Dumbbell Cross Body Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Cross Body Front Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Cross Body Front Raise?

Kettlebell: Kettlebell Front Raise. Barbell: Chest Supported Barbell Front Raise. Resistance bands: Resistance Band Front Raise, Resistance Band Y-Raise. Weight plates: Plate Steering Wheel, Plate Front Raise.

### What is an easier version of the Dumbbell Cross Body Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

### What is a harder version of the Dumbbell Cross Body Front Raise?

Barbell Overhead Front Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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