Dumbbell Overhead Front Raise

Beginner Isolation

Dumbbells
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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.

Also known as: dumbbell standing front raise above head, dumbbell front raise to overhead, dumbbell front raise above head, overhead front raise, full range dumbbell front raise

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

Substitutes by equipment

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

Barbell

Resistance bands

Kettlebell

Weight plates

Where to start and where to go next

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

  1. Easier Seated Alternating Dumbbell Front Raise Beginner
  2. This exercise Dumbbell Overhead Front Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner
  4. Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

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).

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