How To Do Front Raises With Dumbbells

If you want to build strong, defined shoulders, learning how to do front raises with dumbbells is a fundamental move. This exercise directly targets your anterior deltoids, which are the front muscles of your shoulders, and mastering proper form technique is the key to getting results without injury.

While it seems simple, many people get it wrong. Using momentum or too much weight can strain your shoulders, neck, and lower back. This guide will walk you through everything you need to know, from setup to execution, so you can perform this exercise with confidence and precision.

Let’s break down the movement into simple, manageable steps. Focus on control rather than speed or heavy weight, especially when your just starting out.

Step-by-Step Setup and Execution

Stand with your feet roughly hip-width apart. Hold a dumbbell in each hand with a pronated (overhand) grip, palms facing your thighs.
Keep your knees slightly bent, your core braced, and your chest up. Your back should be straight, not arched. This is your starting position.
Inhale slightly, and as you begin to exhale, slowly raise the dumbbells directly in front of you. Keep a slight bend in your elbows to avoid locking them out.
Lead with your elbows and hands, keeping your palms facing downward. Imagine you are pouring water out of a jug as you lift.
Continue raising the weights until your arms are parallel to the floor, or just slightly below shoulder height. Do not swing the weights higher.
Pause for a brief moment at the top of the movement, focusing on squeezing your shoulder muscles.
Slowly lower the dumbbells back to the starting position with the same controlled motion. Resist gravity on the way down.
Repeat for your desired number of repetitions, maintaining tension throughout the set.

Common Form Mistakes to Avoid

Watching for these errors will help you master proper form technique faster.

Swinging the Weights: Using momentum from your hips or legs takes the work off your shoulders. If you find yourself leaning back, the weight is too heavy.
Shrugging Your Shoulders: Keep your shoulder blades down and back. Don’t let them creep up toward your ears, which engages the traps instead of the delts.
Lifting Too High: Raising the dumbbells above shoulder level puts unnecessary stress on the shoulder joint and rotator cuff.
Locking Your Elbows: Keeping a soft, fixed bend in the elbow protects your joints and keeps constant tension on the target muscle.
Arching Your Lower Back: This often happens when the weight is to heavy. Engage your core to protect your spine.

Choosing the Right Weight

This is not an exercise for ego lifting. Start light—even with just 5 or 8-pound dumbbells—to perfect the motion. The correct weight allows you to complete all your reps with strict form, feeling a burn in the front of your shoulders by the last few repetitions. If you can’t pause at the top or control the descent, it’s too heavy.

Muscles Worked

Understanding which muscles are involved helps you mind-muscle connection.

Primary Mover: Anterior Deltoid (Front Shoulder)
Secondary Muscles: Lateral Deltoid (Side Shoulder), Serratus Anterior, and to a lesser extent, the upper pectorals.
Stabilizers: Your core, glutes, and spinal erectors work hard to keep your torso stable throughout the lift.

Benefits of Front Raises

Incorporating this exercise into your routine offers several key advantages.

Targeted Shoulder Development: Isolates the front delts for balanced, rounded shoulder appearance.
Improved Shoulder Stability: Strengthens the muscles around the shoulder joint, which can help with posture and injury prevention in other lifts.
Enhanced Mind-Muscle Connection: The simple movement pattern allows you to focus intently on feeling the target muscle work.
Exercise Versatility: It can be performed standing or seated, with various equipment like dumbbells, a barbell, or cables.

Variations to Keep It Fresh

Once you’ve mastered the standard version, try these variations to challenge your muscles in new ways.

Alternating Dumbbell Front Raise

Lift one arm at a time. This allows for greater focus on each side and can help identify and correct strength imbalances. It also reduces the temptation to use momentum.

Plate Front Raise

Hold a single weight plate with both hands on the sides. This variation changes the grip and can feel more comfortable on the wrists for some people.

Cable Front Raise

Using a low-pulley cable machine provides constant tension throughout the entire range of motion, both on the lift and the lowering phase.

Seated Front Raise

Performing the exercise while seated on a bench eliminates any possibility of using leg drive or body english, forcing strict form.

Integrating Front Raises into Your Workout

Front raises are an accessory exercise, meaning they should complement your main compound lifts.

When to Do Them: Perform them on your shoulder day, or after upper body compound movements like overhead press or bench press.
Sets and Reps: Aim for 3-4 sets of 10-15 repetitions. The higher rep range encourages good form and a strong muscle burn.
Sample Shoulder Day: 1) Overhead Press (compound), 2) Upright Rows, 3) Lateral Raises, 4) How to Do Front Raises with Dumbbells, 5) Rear Delt Flyes.

Safety Tips and Precautions

Shoulder health is paramount. Always prioritize it.

If you have a history of shoulder impingement or rotator cuff issues, proceed with caution and consult a physical therapist or doctor.
Warm up your shoulders thoroughly with arm circles, band pull-aparts, or light sets before adding working weight.
Never sacrifice form for more weight. The risk is not worth the minimal reward.
If you feel sharp pain, stop immediately. A burning sensation in the muscle is fine; joint pain is not.

FAQ Section

Are front raises or shoulder press better?

They serve different purposes. The shoulder press is a compound lift for overall shoulder mass and strength. Front raises are an isolation exercise for shaping and defining the front delt. You should include both in a balanced program.

How often should I do front raises?

Once or twice a week as part of your shoulder or upper body routine is sufficient. Muscles need time to recover and grow, so avoid training them every day.

Can I do front raises everyday?

No, you should not. Your muscles require rest to repair and get stronger. Training the same muscle group daily leads to overuse, fatigue, and increased injury risk.

What’s the difference between front raise and lateral raise?

A front raise lifts the weight in front of your body, targeting the front deltoid. A lateral raise lifts the weight out to your sides, targeting the side (lateral) deltoid. Both are important for complete shoulder development.

Why do I feel it in my neck when doing front raises?

This usually means your are shrugging your shoulders or using weight that’s too heavy, causing your trapezius muscles to take over. Focus on keeping your shoulders down and deliberately squeeze your front delts.

Final Checklist for Success

Before your next set, run through this mental list:

Feet planted, core tight, back straight.
Soft bend in the elbows.
Palms facing down.
Lift to shoulder height, not higher.
No swinging or leaning.
Control the weight down.
Feel the squeeze in the front of your shoulder.

Mastering the front raise is about patience and consistency. Start light, move slowly, and pay close attention to the sensations in your body. Over time, with dedicated practice, you’ll build not only stronger shoulders but also the discipline that leads to success in all your fitness goals. Proper technique is the true foundation of any effective training program.