Front Raise
Shoulders
Weight & Reps
Dumbbell
Front raises isolate the anterior deltoid by lifting the weight directly in front of you. Can be performed with dumbbells, a barbell, or a plate for variation.
How to Do Front Raise
- Stand with dumbbells in front of your thighs, palms facing your body
- Raise one or both dumbbells directly in front of you to shoulder height
- Keep a slight bend in the elbows and lead with your knuckles
- Lower with a controlled 2-second negative — don't let gravity do the work
Form Cues
- Stand with dumbbells in front of your thighs, palms facing your body
- Raise one or both dumbbells directly in front of you to shoulder height
- Keep a slight bend in the elbows and lead with your knuckles
- Lower with a controlled 2-second negative — don't let gravity do the work
Common Mistakes to Avoid
- Raising the weight above shoulder height, which recruits the traps instead of the front delt
- Leaning backward and using hip swing to get the weight up
- Going too heavy — front raises are an isolation exercise that require light to moderate weight
Muscles Worked
Primary
Anterior Deltoid
Secondary
Lateral Deltoid
Pectoralis Major (Clavicular)
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the front raise work?
Front raises primarily isolate the anterior (front) deltoid, with minor contributions from the lateral deltoid, upper chest, and serratus anterior.
How much should a beginner front raise?
Beginners typically start with 5-15 lb (2-7 kg) dumbbells. Front raises are an isolation movement — the front delt is already worked heavily by bench press and overhead press, so keep the weight moderate.
Front raises vs lateral raises — which is better?
Lateral raises target the side delt (responsible for shoulder width), while front raises target the front delt (already trained by pressing). Most lifters benefit more from lateral raises since the front delts get plenty of work from bench press and overhead press.
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