Front Raise
The Front Raise primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at beginner difficulty.
The Front Raise is an beginner isolation exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, with secondary engagement of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle). This is a bilateral pushing movement, meaning both sides work together to generate force.
Dumbbell front raise raising weights forward to shoulder height.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Anterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Rectus Abdominis, Transverse Abdominis, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbells in both hands.
- Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution
- Raise dumbbells forward and upward until upper arms are above horizontal.
- Lower and repeat.
Comments
- Height of movement may depend on range of motion.
- Raise should be limited to height achieved just before tightness is felt in shoulder capsule.
- Alternatively, height just above horizontal may be considered adequate.
- Elbows may be kept straight or slightly bent throughout movement.
- Also seeDumbbell Alternating Front Raise.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid) and can be substituted based on your equipment or variation preferences.
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