Dumbbell Front Raise for Front Delts

Starting position

1. Stand tall with feet shoulder-width apart and knees slightly bent.
2. Hold the dumbbells with an overhand grip (palms facing your thighs) in front of your thighs.
3. Brace your core and glutes, keep your shoulders down and slightly back.
4. Keep a slight bend in your elbows for the whole set.

Execution

1. Exhale and raise the dumbbells straight in front of you to shoulder height. You can lift both arms together or alternate.
2. At the top your arms are roughly parallel to the floor.
3. Pause for a second without shrugging.
4. Inhale and lower the dumbbells slowly to your thighs — don't let them drop.

Common mistakes

• Swinging and leaning back — momentum lifts the weight and loads the lower back.
• Raising above eye level — the traps take over.
• Kicking with the knees — the legs do the work instead of the delts.
• Dumbbells that are too heavy — form breaks down quickly and the shoulders suffer.

Beginner tips

• The front delts already work hard in every press, so you don't need many sets of this — 2–3 are enough.
• Start with 3–5 kg for 10–15 reps.
• If your lower back complains, do it seated or stand with your back against a wall.

Alternatives

• Seated Dumbbell Front Raise (Front Delts) — eliminates torso swinging
• Standing Barbell Front Raise (Front Delts) — one bar for both arms
• Seated Alternating Dumbbell Front Raise (Front Delts) — alternating, easier to control each arm