Dumbbell front raises are a crucial exercise for individuals seeking to develop strong, defined shoulders. They target the anterior deltoid, a supporting muscle in several pushing compound movements. Because they are usually only there for support, they don’t often get the attention they deserve.
Dumbbell front raises isolate the anterior deltoid, ensuring you don’t neglect an essential muscle. We’re here to explain why you should implement the lift into your upper body workout regimen. Learn about form, variations, and benefits of the shoulder exercise.
Which Muscles Do Dumbbell Front Raises Work?
Dumbbell front raises primarily target the anterior deltoid, or the front part of your shoulder. Other muscles also assist in the exercise and provide stability, such as the lateral deltoids, serratus anterior, pectoralis minor, trapezius, and biceps brachii, throughout the exercise.
If you’re not used to performing dumbbell front raises, it’s best to use a lighter weight and practice your form. Using weights that are too heavy increases the risk of injury and engages the core to produce momentum rather than engaging the shoulders.
If you have a previous shoulder injury, consult a healthcare professional to ensure dumbbell front raises are safe for you. The rotation involved in this exercise can cause a shoulder impingement. Stop the exercise immediately if you feel any pain or discomfort.
Start with a light weight and aim for 1 to 3 sets of 10 to 12 repetitions.
The Best Dumbbell Front Raise Variations
Different variations of dumbbell front raises can be performed based on your fitness level and objectives. Prioritize a smooth and controlled motion rather than swinging the weights and using the momentum to complete the exercise.
Stand with your feet shoulder-width apart and tighten your core to create a stable base for performing the exercise. The weights should be raised to shoulder height so your hands, arm, and shoulder make a straight line. However, allow a soft bend at your elbows to protect the joint.
Double-Arm Dumbbell Front Raises
Double-arm front raises require you to lift the weight with both arms at the same time. This variation prioritizes coordination and efficiency. They are most effective at preventing muscle imbalances, as both arms will typically fail at the same time. However, if you have a muscle imbalance, this variation can better identify it, as one arm will be visibly weaker at the lift.
How to Do Double-Arm Dumbbell Front Raises:
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Stand upright with your feet shoulder-width apart. Grab two dumbbells and let your arms hang in front of your thighs with your palms facing your body.
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As you inhale, lift the weights upward with your arms extended, palms turned down, and elbows slightly bent to reduce the stress on the joints. Avoid swinging your arms and maintain a shoulder-width distance between your arms.
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Squeeze the deltoid and pause briefly when your arms reach shoulder height and are parallel to the floor. Keep your back straight, your feet planted flat, and your core braced throughout the exercise.
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Slowly lower the weights back to the starting position in a controlled manner while exhaling.
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Repeat for the desired number of repetitions.
Single-Arm Dumbbell Front Raises
Dumbbell front raises can also be performed by alternating arms. Focusing on one arm at a time can develop a greater mind-to-muscle connection and fix muscle imbalances. If you suspect a muscle imbalance, implement this exercise to isolate each shoulder and ensure the weaker one is carrying its weight.
How to Do Single-Arm Dumbbell Front Raises:
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Stand upright with your feet shoulder-width apart. Grab two dumbbells and let your arms hang in front of your thighs with your palms facing your body.
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As you inhale, lift one weight upward with your arm extended, palms turned down, and elbow slightly bent to reduce stress on the joint. Avoid swinging your arm.
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Pause briefly when your arm reaches shoulder height and is parallel to the floor. Keep your back straight, your feet planted flat, and your core braced throughout the exercise.
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Slowly lower the weight back to the starting position in a controlled manner while exhaling, then repeat with the other arm.
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Repeat for the desired number of repetitions.
Barbell Front Raises
Front raises can also be performed using a barbell instead of dumbbells. Start with a lighter weight to get used to the motion with the barbell. Avoid swinging the weight for momentum. This bilateral exercise is great for developing overall strength.
However, if you have a muscle imbalance, this exercise can worsen it as your stronger side will compensate for your weaker side.
How to Do Barbell Front Raises:
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Stand upright with your feet shoulder-width apart. Grab a barbell with a comfortable load and hold it in front of your thighs with your palms facing your body and shoulder-width apart.
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As you inhale and without swinging, lift the barbell upward with arms extended and elbow slightly bent to reduce stress on the joints.
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Squeeze the deltoid and pause briefly when your arms reach shoulder height and are parallel to the floor. Keep your back straight, your feet planted flat, and your core braced throughout the exercise.
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Slowly lower the weight back to the starting position in a controlled manner while exhaling.
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Repeat for the desired number of repetitions.
Cable Front Raise
Capable of unilateral and bilateral movement, cable front raises are a versatile variation of dumbbell front raises. This variation is useful in developing good mechanics. You aren’t able to swing weights on a cable machine the same way you can with free weights. They are also safer to perform, as if your shoulders fail, you won’t have a ton of weight falling toward your body.
This exercise requires a cable machine. Attach the pulley system in line with your feet and attach handles.
How to Do Cable Front Raises:
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Stand upright with your feet shoulder-width apart. Grab a cable with a comfortable weight using a handle attachment in each hand and hold it in front of your thighs with your palms facing your body.
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As you inhale and without swinging, lift one cable upward with your arm extended and elbow slightly bent to reduce stress on the joint.
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Pause briefly when your arm reaches shoulder height and is parallel to the floor. Keep your back straight, your feet planted flat, and your core braced throughout the exercise.
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Slowly lower the weight back to the starting position in a controlled manner while exhaling, then repeat with the other arm.
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Repeat for the desired number of repetitions.
Alternatively, perform this exercise with both arms at the same time using a handlebar attachment.
Benefits of Dumbbell Front Raises
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Size and Strength: Dumbbell front raises are an isolation exercise that can build the size and strength of your shoulders. They primarily target the deltoids, building strength and definition in the front and sides of your shoulders. They improve shoulder stability and mobility and can lead to stronger push exercises, such as the bench press.
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Rehabilitation: Dumbbell front raises are commonly included in physical therapy when recovering from a shoulder injury or surgery. Including front raises in your rehabilitation program may reduce neck pain. Capable of unilateral application, front raises can prevent muscle imbalances as your shoulder(s) recover.
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Bilateral and Unilateral Application: Dumbbell front raises can be performed as bilateral or unilateral exercises. Bilateral application, such as double-arm or barbell variations, can enhance coordination and overall strength, all while saving time. Unilateral application, such as single-arm front raises, can be used to manage muscular imbalances and improve balance.
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Real-World Application: Strong shoulders are required to lift objects safely. By strengthening your shoulders, front raises allow you to complete everyday tasks, such as lifting items into overhead cabinets, more effectively.
6 Common Dumbbell Front Raise Mistakes & How To Fix Them
Avoid these common mistakes to reduce the risk of injury and maximize the effectiveness of the exercise.
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Rocking: Avoid rocking or swaying throughout the exercise. Remain upright, keep your feet planted, and your core braced. If you tend to rock onto your heels to lift the weight, use a lighter weight instead.
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Using Momentum: Avoid swinging the weights and using momentum to lift them. Using momentum reduces the effectiveness of front raises, as lifting the weights too quickly reduces the tension within the muscles, especially at the peak of the lift. Swinging also increases the risk of injuries such as muscle strains.
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Excessive Weight: While isolation exercises are commonly performed until failure, dumbbell front raises should not follow this practice. Loading the shoulder with too much weight can stress the joint and result in injury.
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Poor Form: Keep your back straight, abdomen tight, and elbows slightly bent. Doing so protects you from injury and allows you to effectively target the desired muscles. Slightly bent elbows prevent triceps involvement and reduce stress to the elbow joint, which can lead to injury.
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Wrist Position: Keep your wrists in a neutral position, meaning they are not bent up or down. If you cannot keep your hands in a neutral position, the weight should be lowered.
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Improper Warmup: A proper warmup ensures the front raises are as effective as possible and reduces the risk of injury. Warmups should consist of light exercise that activates the shoulder joint and muscles. They improve the joint’s range of motion and muscle elasticity, leading to a more effective exercise with less risk of injury.
Frequently Asked Questions
Is Front or Lateral Raise Better?
Front and lateral raises each have their own benefits. They both target the shoulders, but lateral raises isolate the side of the shoulder, while front raises isolate the front of the shoulder.
Is It Worth Doing Front Raises?
Front raises are beneficial for isolating and strengthening the shoulders. They can improve performance in many compound exercises, such as overhead press and bench press, and as a unilateral exercise, they can help address muscle imbalances.
Do Front Raises Work Pecs?
Yes, front raises work pecs to a certain extent. While not the primary target muscle, this exercise requires the pecs to stabilize the shoulder joint and assist in the lift. Despite engaging the chest muscles, front raises are not effective as a dedicated chest exercise.
Final Thoughts
Stop neglecting your front shoulders by incorporating dumbbell front raises into your next upper-body workout. This exercise is essential to building strong and well-defined shoulders. Additionally, stronger front shoulders can elevate your press exercises to the next level.
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