Front Two-Dumbbell Raise
A front raise performed with both dumbbells lifted together rather than alternating, which targets the front of the shoulders with a simple, symmetrical motion. It suits beginners learning shoulder isolation work.
How to do the front two-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 both dumbbells together out in front of you with a slight bend in the elbows, palms facing down.
- Raise them until your arms are just above parallel to the floor, exhaling as you lift.
- Pause for a second at the top of the movement.
- Lower both dumbbells back down slowly together as you inhale, then repeat.
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 dumbbells 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 arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- As you inhale, lower the dumbbells back down slowly to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the torso backward to add momentum; keep your body still throughout the set.
- Lifting the dumbbells too high above shoulder height; stop around parallel to the floor.
- Choosing a weight too heavy, causing the arms to shake or swing; lighten the load if needed.
- Rushing the lowering phase; bring the dumbbells down at the same steady pace as the lift.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 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, since raising both arms together doubles the demand compared with alternating.
- Focus on a slow, even tempo on both the lift and the lower.
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 two dumbbell raise good for beginners?
Yes, though a lighter pair of dumbbells than you might expect is usually the right choice since both arms lift together.
Front two dumbbell raise vs alternating front raise, which is better?
Neither is better, they just feel different. Lifting both arms together is more symmetrical, while alternating allows a small rest for each arm between reps.
