Dumbbell Front Raise — how to, muscles worked, alternatives

How to do the Dumbbell Front Raise

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

Full technique — 6 steps

Stand tall with a dumbbell in each hand at your sides and palms facing inward.
Set your ribs down, keep a slight bend in your elbows, and hold that arm position.
Raise one dumbbell forward in front of your body until it reaches about shoulder height.
Keep your torso still and the dumbbell path smooth without leaning back or swinging.
Lower the dumbbell back to your side under control along the same path.
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

Substitutes by equipment

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

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 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.