Standing Dumbbell Front Raises

Person performing standing dumbbell front raises with both arms lifted forward to shoulder height

TARGET MUSCLES:

  • Anterior deltoid: Primary shoulder muscle responsible for raising the arms forward in front of the body.
  • Pectoralis major (clavicular portion): Upper chest muscle that assists with shoulder flexion during the lifting movement.
  • Serratus anterior: Assists with shoulder blade movement and stabilization as the arms are raised.

START POSITION:

  • Stand upright with feet approximately shoulder-width apart and knees slightly bent.
  • Hold a dumbbell in each hand with the arms lowered near the sides of the thighs and palms facing downward (pronated grip).
  • Maintain a slight bend in the elbows, keeping the wrists straight.
  • Engage the abdominal muscles and maintain a neutral spine with the shoulders relaxed.

PROCEDURE:

  • Exhale as you slowly raise both dumbbells forward and upward simultaneously, maintaining the palms-down grip and a slight bend in the elbows throughout the movement.
  • Continue raising the dumbbells until the arms reach approximately shoulder height, parallel to the floor.
  • Pause briefly at the top of the movement without shrugging the shoulders.
  • Inhale as you slowly lower both dumbbells to the starting position under control.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid swinging the dumbbells, leaning backward or using momentum to lift the weights.
  • Precaution: Do not raise the arms beyond a comfortable shoulder range of motion or forcefully lock the elbows.
  • Precaution: Use manageable resistance to avoid excessive strain on the shoulder joints.
  • Beginner variation: Raise one dumbbell at a time, alternating arms to reduce the simultaneous lifting demand.