# Kettlebell Front Raise

A standing shoulder raise with one kettlebell held in both hands, targeting the front delts. Useful for building anterior shoulder size with a single implement.

- Beginner · Isolation
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-front-raise/

## Muscles worked

- Front delts: 9/10
- Side delts: 5/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Traps: 4/10
- Forearms: 3/10

## How to do the Kettlebell Front Raise

1. Stand tall, holding one kettlebell by the handle with both hands.
2. Keep your torso upright, elbows slightly bent, and ready to move.
3. Raise the kettlebell forward until your hands reach about eye level.
4. Lower the kettlebell slowly back down to the starting position.

### Full technique — 6 steps

1. Stand tall with feet about shoulder width and hold one kettlebell by the handle with both hands.
2. Use an overhand grip with your hands side by side and let the kettlebell hang in front of your thighs.
3. Keep your torso upright, shoulders down, and elbows slightly bent before starting the raise.
4. Raise the kettlebell straight in front of your body until your hands reach about eye level.
5. Keep your torso still and the kettlebell path smooth without leaning back or swinging.
6. Lower the kettlebell along the same path until it returns in front of your thighs.

## Common mistakes

- Leaning back to start reps
- Swinging the kettlebell upward
- Shrugging through the raise
- Bending elbows into a curl

## Form cues

- Slight elbow bend
- Keep shoulders down
- No torso swing
- Raise straight in front

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 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.

- **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/)
- **Dumbbells**: [Seated Dumbbell Front Raise](https://seto.fit/exercises/seated-dumbbell-front-raise/), [Dumbbell Cross Body Front Raise](https://seto.fit/exercises/dumbbell-cross-body-front-raise/)
- **Barbell**: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/), [Barbell Front Raise](https://seto.fit/exercises/barbell-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: Kettlebell 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 Kettlebell Front Raise work?

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

### When should I do the Kettlebell 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 Kettlebell Front Raise?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 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 Kettlebell Front Raise?

Resistance bands: Resistance Band Front Raise, Resistance Band Y-Raise. Dumbbells: Seated Dumbbell Front Raise, Dumbbell Cross Body Front Raise. Barbell: Chest Supported Barbell Front Raise, Barbell Front Raise. Weight plates: Plate Steering Wheel, Plate Front Raise.

### What is an easier version of the Kettlebell Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

### What is a harder version of the Kettlebell 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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