# Underhand Dumbbell Front Raise

A single-arm front raise with the palm facing up, lifting one dumbbell straight in front of you to shoulder height. It trains the front delt, and the underhand grip also brings in the biceps and upper chest.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-single-arm-underhand-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/underhand-dumbbell-front-raise/

## Muscles worked

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

## How to do the Underhand Dumbbell Front Raise

1. Stand tall holding one dumbbell underhand, palm facing forward.
2. Raise it straight in front of you to shoulder height.
3. Keep your palm up and your torso still.
4. Slowly lower the dumbbell, then switch arms after the set.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and one dumbbell in front of your thigh.
2. Hold it with an underhand grip, palm facing forward and the handle across your body.
3. Set your ribs down, keep a slight bend in your elbow, and hold that arm position.
4. Raise the dumbbell forward in front of your body until it reaches about shoulder height, palm facing up.
5. Keep your torso still and the dumbbell path smooth without leaning back or swinging.
6. Lower the dumbbell back to your thigh under control along the same path.
7. Complete all reps on one side, then switch arms.

## 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

- Palm stays up
- Lift to shoulder height
- Slight elbow bend, fixed angle
- No torso swing
- Keep ribs down

## 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 1 s
- **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.

- **Resistance bands**: [Resistance Band Front Raise](https://seto.fit/exercises/resistance-band-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/)
- **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: Underhand Dumbbell Front Raise — Beginner**
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

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

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

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

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

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

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

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

Seated Alternating Dumbbell Front Raise (Beginner).

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

Barbell Overhead Front Raise (Intermediate).

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

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