Description
A weight exercise that targets the front deltoids by raising a dumbbell with an underhand grip in front of you.
How to Do Dumbbell Single Arm Underhand Front Raise
- 1Setup
Stand tall with feet hip-width apart, holding a dumbbell in one hand with an underhand grip (palm facing up). Let the dumbbell hang naturally in front of your thigh, keeping your core braced and shoulders back and down.
- 2Setup
Ensure your elbow has a slight bend and your non-working arm is either on your hip or relaxed at your side for balance. Maintain a neutral spine throughout the movement.
- 3
Exhale as you slowly raise the dumbbell directly in front of you, keeping your arm mostly straight but with that slight elbow bend. Continue lifting until your arm is roughly parallel to the floor, or slightly higher, with the dumbbell at shoulder height.
- 4
Inhale as you control the dumbbell's descent back to the starting position, resisting gravity throughout the entire lowering phase. Avoid letting the dumbbell drop quickly.
- 5
Complete all repetitions on one side before switching to the other arm to ensure balanced development.
Tips
- Focus on initiating the movement with your anterior deltoid, not by swinging the dumbbell or using momentum from your back.
- Maintain a stable torso throughout the lift by engaging your core, preventing any rocking or leaning to one side.
- Keep the movement controlled and deliberate, especially during the eccentric (lowering) phase, to maximize muscle time under tension.
- Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to isolate the deltoids more effectively.
Common Mistakes
- ×Using momentum to swing the weight up rather than controlled muscle activation reduces effectiveness; lighten the weight and focus on a slower, more deliberate lift.
- ×Allowing the back to arch or lean back excessively places strain on the lumbar spine; engage your core and keep your chest up to maintain a neutral spine.
- ×Raising the dumbbell too high, past shoulder height, can engage the traps and reduce tension on the anterior deltoid; stop the lift when the dumbbell reaches approximately shoulder level.
Variations
Dumbbell Seated One Arm Front Raise
Perform the Dumbbell Seated One Arm Front Raise to isolate and strengthen your anterior deltoids.
Dumbbell One Arm Front Raise
Targeting the anterior deltoid, the Dumbbell One Arm Front Raise isolates the front of your shoulder.
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
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