Underhand Dumbbell Front Raise — how to, muscles worked, alternatives

How to do the Underhand Dumbbell Front Raise

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

Full technique — 7 steps

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

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.

Easier Seated Alternating Dumbbell Front Raise Beginner
This exercise Underhand Dumbbell Front Raise Beginner
Harder Barbell Overhead Front Raise Intermediate

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

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.