Front Dumbbell Raise
An alternating front raise that lifts one dumbbell at a time out in front of the body to shoulder height, isolating the front of the shoulders. It is a common accessory move for beginners building shoulder size.
How to do the front dumbbell raise
- Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your legs.
- Keep your torso still; this is your starting position.
- Lift one dumbbell up in front of you with a slight bend in the elbow, palm facing down, as you exhale.
- Raise it until your arm is just above parallel to the floor, pausing briefly at the top.
- Lower that dumbbell back down slowly as you simultaneously raise the other one.
- Continue alternating arms for the rest of your set.
Original library instructions (4 steps)
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
- While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
- Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
- Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Common mistakes
- Swinging the torso backward to help lift the weight; keep the body still throughout.
- Raising the dumbbell above shoulder height, which adds strain without extra benefit; stop just above parallel.
- Using momentum instead of a controlled lift; raise and lower at the same steady pace.
- Choosing a weight too heavy, which turns the raise into a swing; lighten the load if form breaks down.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per arm, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep a light to moderate weight for this exercise, since strict form matters more than load here.
- Pause briefly at the top of each raise for a stronger contraction in the front shoulder.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the front dumbbell raise good for beginners?
Yes, it uses a light weight and a simple, controlled motion that is easy to learn.
What muscles does the front dumbbell raise work?
It targets the shoulders, specifically the front portion that lifts the arm forward.
