How to do the Dumbbell Cross Body Front Raise
- Stand holding a dumbbell at your side, free hand on your hip.
- Raise the dumbbell across your body toward the opposite shoulder.
- Stop at shoulder height, keeping a slight elbow bend.
- Lower the weight back down slowly to your starting position.
- Finish reps, then switch sides.
Full technique — 7 steps
- Stand tall with one dumbbell at your side, palm facing your thigh, and your free hand on your hip.
- Set your ribs down, keep a slight bend in your elbow, and hold that arm position.
- Raise the dumbbell diagonally across your body toward the opposite shoulder.
- Stop at about shoulder height with your hand in front of the opposite shoulder and your thumb up.
- Keep your torso still and the dumbbell path smooth without leaning back or swinging.
- Lower the dumbbell back to your thigh under control along the same path.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Front Raise Same level
Barbell
- Chest Supported Barbell Front Raise Same level
Resistance bands
- Resistance Band Front Raise Same level
- Resistance Band Y-Raise Same level
Weight plates
- Plate Steering Wheel Same level
- Plate Front Raise Same level
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
- This exercise Dumbbell Cross Body Front Raise
- Harder Barbell Overhead Front Raise
Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.
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).
