Dumbbell Front Raise

How to perform the Dumbbell Front Raise

1. Stand holding a dumbbell in each hand in front of the thighs with a pronated grip and a soft bend in the elbows.
2. Brace the core and keep the torso still so the front delts do the work rather than momentum from the hips.
3. Raise one or both dumbbells forward and up in front of the body, leading with the knuckles.
4. Stop at roughly shoulder height, where the front delt is fully shortened, without swinging past overhead.
5. Avoid rocking the torso back to heave the weight up; keep the movement slow and deliberate.
6. Lower under control back to the thighs, resisting the descent before starting the next rep.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Rocking the torso back and using hip momentum to swing the dumbbells up.
• •Raising the weights well above shoulder height where the front delt tension drops off.
• •Shrugging the traps to help lift the arms.
• •Letting the dumbbells drop fast on the way down instead of resisting the descent.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.