# Dumbbell Overhead Front Raise

A standing front raise that takes two dumbbells from in front of your thighs all the way overhead with nearly straight arms. Trains the front delts through their full range, with the serratus anterior working as your arms pass shoulder height.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-front-raise-above-head/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-overhead-front-raise/

## Muscles worked

- Front delts: 9/10
- Serratus anterior: 6/10
- Upper chest: 5/10
- Traps: 5/10
- Side delts: 4/10

## How to do the Dumbbell Overhead Front Raise

1. Stand with a dumbbell in each hand in front of your thighs, palms facing inward.
2. Raise both dumbbells forward and up until your arms are overhead.
3. Keep a slight elbow bend and your torso still throughout.
4. Slowly lower the dumbbells back to your thighs.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing inward.
2. Set your ribs down, keep a slight bend in your elbows, and hold that arm position.
3. Raise both dumbbells forward and up together until your arms point straight overhead.
4. Keep your torso still and the dumbbell path smooth without leaning back or swinging.
5. Finish with the dumbbells above your head and your arms beside your ears.
6. Lower both dumbbells back to your thighs along the same path under control.

## Common mistakes

- Leaning back to finish reps
- Using torso swing for momentum
- Changing elbow bend mid-rep
- Overarching the lower back
- Stopping at shoulder height instead of overhead
- Cutting the bottom range short

## Form cues

- Slight elbow bend, fixed angle
- Keep ribs down
- No torso swing
- Arms beside ears at top
- Palms face each other

## 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.

- **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/)
- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-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 Overhead Front Raise — Beginner**
- Harder: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

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

Primary: Front delts 9/10. Also works: Serratus anterior 6/10, Upper chest 5/10, Traps 5/10, Side delts 4/10.

### When should I do the Dumbbell Overhead 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 Overhead 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 Overhead Front Raise?

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

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

Seated Alternating Dumbbell Front Raise (Beginner).

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

Dumbbell Lateral to Front Raise (Beginner), Barbell Overhead Front Raise (Intermediate).

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

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