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Last updated February 2, 2026
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shoulders
Front Raise (Dumbbell)
Stand holding dumbbells. Lift them straight out in front of you to shoulder height. Don't use your hips to swing them up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
upper chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand, with your arms hanging down at your sides and palms facing your thighs.
- Step 2Position Your Arms
- Keep your elbows slightly bent and your wrists straight.
- Engage your core and maintain a straight posture throughout the exercise.
- Step 3Lift the Dumbbells
- Raise the dumbbells in front of you to shoulder height, keeping your arms straight but not locked.
- Ensure that your palms face down as you lift the weights.
- Step 4Hold the Position
- Pause for a moment at the top of the movement, feeling the contraction in your shoulders.
- Keep your shoulders down and away from your ears during the lift.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with control.
- Avoid letting the weights drop quickly; maintain tension in your muscles.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down at your sides.
- Take a moment to stretch your shoulders and arms if needed.