# Dumbbell Front Raise

An isolation shoulder exercise targeting the front delts. Useful for lifters building anterior shoulder size with light to moderate dumbbells.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-alternate-vertical-front-raises/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-front-raise/

## Muscles worked

- Front delts: 10/10

## How to do the Dumbbell Front Raise

1. Stand with a dumbbell in each hand, palms facing inward at your sides.
2. Slowly raise one dumbbell forward until it reaches shoulder height.
3. Lower the weight back down slowly to your starting position.
4. Repeat on the other side, alternating arms for each repetition.

### Full technique — 6 steps

1. Stand tall with a dumbbell in each hand at your sides and palms facing inward.
2. Set your ribs down, keep a slight bend in your elbows, and hold that arm position.
3. Raise one dumbbell forward in front of your body until it reaches about shoulder height.
4. Keep your torso still and the dumbbell path smooth without leaning back or swinging.
5. Lower the dumbbell back to your side under control along the same path.
6. Alternate arms each rep, or complete all reps on one side before switching.

## Common mistakes

- Leaning back to start reps
- Swinging the dumbbell upward
- Raising far above shoulder height
- Changing elbow bend mid-rep
- Turning it into a cheat curl

## Form cues

- Lift to shoulder height
- Keep ribs down
- Slight elbow bend, fixed angle
- Raise straight in front
- No torso swing

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 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.

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

- **This exercise: Dumbbell Front Raise — Beginner**
- Harder: [Cable Front Raise](https://seto.fit/exercises/cable-front-raise/) — Beginner

## Quick answers

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

Primary: Front delts 10/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

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

Muscle growth: 3–4 sets of 8–12 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 Front Raise?

Barbell: Barbell Front Raise, Chest Supported Barbell Front Raise. Weight plates: Plate Front Raise. Resistance bands: Resistance Band Front Raise. Kettlebell: Kettlebell Front Raise.

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

Cable Front Raise (Beginner).

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

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