Description
An isolation exercise that primarily targets the anterior deltoid, but also works the serratus anterior and upper pectoralis major. The movement is performed by raising a weight directly in front of you.
How to Do Weighted Front Raise
- 1Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing your body). Rest the dumbbells against your thighs.
- 2Setup
Maintain a slight bend in your elbows and keep your spine neutral, engaging your core muscles.
- 3
Exhale as you slowly raise the dumbbells directly in front of you, keeping your arms extended but not locked, until they reach approximately shoulder height.
- 4
Pause briefly at the peak of the movement, focusing on the contraction in your anterior deltoids.
- 5
Inhale and control the descent, slowly lowering the dumbbells back to the starting position against your thighs without letting them drop.
Tips
- Control the movement throughout both the lifting and lowering phases; avoid using momentum to swing the weights up.
- Keep your chest up and shoulders slightly retracted to maintain proper posture and prevent rounding your upper back.
- Focus on initiating the movement with your anterior deltoids, visualizing the muscle working to lift the weight.
- Maintain a consistent, slight bend in your elbows throughout the entire exercise to protect your joints and keep tension on the target muscle.
Common Mistakes
- ×Using momentum to lift the weights reduces the effectiveness of the exercise; instead, perform a slow and controlled raise and lower using only muscle power.
- ×Raising the weights too high, significantly above shoulder height, can engage the trapezius muscles and reduce anterior deltoid isolation; stop the lift when the dumbbells are level with your shoulders.
- ×Arching the lower back during the lift places undue stress on the spine; keep your core braced and maintain a neutral spine throughout the entire range of motion.
Variations
Cable Front Shoulder Raise
Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.
Barbell Seated Front Raise
Perform the Barbell Seated Front Raise to sculpt strong, defined anterior deltoids.
Weighted Round Arm
Strengthen your shoulders with the Weighted Round Arm exercise. This movement targets your deltoids, improving anterior and lateral shoulder strength and
Dumbbell Seated Front Raise
Build strong, well-defined anterior deltoids with the seated dumbbell front raise.
Related Exercises
Band front raise
Master the band front raise to build strong, sculpted anterior deltoids and improve shoulder stability.
Barbell Front Raise
Strengthen your anterior deltoids with the Barbell Front Raise. Lift a barbell straight up to shoulder height, focusing on controlled movement for
Dumbbell One Arm Front Raise
Targeting the anterior deltoid, the Dumbbell One Arm Front Raise isolates the front of your shoulder.
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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