Upper body · Shoulders

Front raise

How to do front raises with dumbbells, a plate or a cable: correct height, right weight, common mistakes and when to include them in your routine.

The front raise means lifting your straight arms forward to shoulder height. It isolates the front delts, the front of the shoulder. It is an accessory exercise: if you already bench press and overhead press, your front delts get plenty of work, so use it in moderation.

Muscles worked

The front deltoid lifts the arm forward. The upper chest and traps assist, especially past shoulder height.

How to do it

1. Stand with a dumbbell in each hand in front of your thighs, palms facing your body.
2. Elbows slightly bent and abs engaged.
3. Raise one arm (or both) forward to shoulder height.
4. Hold briefly and lower over two or three seconds.
5. Alternate arms or lift both together.

Common mistakes

• Swinging your torso back to lift more weight.
• Raising far above shoulder height.
• Shrugging toward your ears.
• Too much weight: this exercise uses light loads.

Variations

• Plate front raise, holding a plate with both hands.
• Low cable: more constant tension.
• Neutral grip (palms facing each other): easier on the shoulder.

It works well for 10–15 reps. If you want wider shoulders, the lateral raise is usually more useful.

Precautions

It only loads the shoulder. If you feel pinching as you raise your arm, go lighter and stop below shoulder height.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.