How to do the Front Raise
Primary: Front Delts · also works Side Delts, Chest. Also called: dumbbell front raise.
Step by step
- 1
Stand with your feet hip-width apart holding light dumbbells in front of your thighs with your palms facing you or each other.
- 2
Keep a slight bend in your elbows and brace your core.
- 3
Raise one or both dumbbells straight in front of you until they reach shoulder height.
- 4
Lower slowly to the start.
Coaching cues
- Keep your torso still; no leaning back
- Stop at shoulder height
- Keep the movement slow and controlled
Common mistakes
- Swinging the weight with the torso
- Raising above shoulder height
- Shrugging the shoulders
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Front Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Front Raise work?
Primary: Front Delts. Secondary: Front Delts, Side Delts, Chest
How many sets and reps of Front Raise should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Front Raise?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Dumbbell Lateral Raise, Band Shoulder Press, Arnold Press, Dumbbell Front Raises Standing, Front Delt Plate Raises.
Is the Front Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.