Front Raise
Isolates the anterior (front) deltoid. Most people get plenty of front delt work from bench pressing and overhead pressing, so use this sparingly and only...
Difficulty
beginner
Category
strength
Primary Muscles
Shoulders
Equipment
Dumbbells
Form cues
Simple cues for better reps
- Use a load light enough that the target shoulder muscle starts the rep.
- Keep your neck relaxed and avoid shrugging.
- Move through a smooth arc rather than throwing the weight.
- Pause briefly where the target muscle is most contracted.
Common mistakes
What to avoid
Swinging the weight
Reduce load and use a slower tempo with a clear stop between reps.
Shrugging every rep
Keep shoulders away from ears and lead with the elbow or hand depending on the exercise.
Chasing range that irritates the shoulder
Stop in the pain-free range and prioritise tension over height.
How it should feel
Know when your form is on track
Target areas
- The intended delt or upper-back area should burn before anything else.
- The movement should feel controlled rather than heavy.
Good signs
- Tension builds smoothly across the set.
- Your torso stays quiet and your neck stays relaxed.
Warning signs
- Sharp shoulder pain or clicking that gets worse.
- You only feel traps or lower back.
Progressions
Make it easier
- Use cables, bands, or lighter dumbbells for smoother resistance.
- Work one arm at a time if you need better control.
Make it harder
- Add reps before adding much load.
- Use a short pause at peak tension.
Best alternatives
Cable Lateral Raise
Provides smooth tension through the shoulder range.
Face Pulls
Targets rear delts and upper back with shoulder-friendly loading.
How to Perform
- Stand with dumbbells in front of your thighs, palms facing your body
- Raise one or both arms straight forward to shoulder height
- Hold briefly at the top
- Lower with control over 2-3 seconds
Tips
- Keep a slight bend in your elbows and raise with your delts, not your traps — shrugging up is the most common mistake
- No dumbbells? A plate held with both hands, a cable, or a resistance band all work well
- Use a slow 2-1-3 tempo (2 up, 1 hold, 3 down) — momentum makes this exercise pointless
- Beginners often swing the weight up using their back — if you need to lean back, the weight is too heavy
- Focus on feeling the burn in the front of your shoulder, not in your traps or upper chest
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Light to moderate weights for controlled front raises | Bowflex SelectTech 552 | Read Review |
Frequently asked questions
Is the Front Raise good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Front Raise?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have dumbbells?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
Track Front Raise in PT Tracker
Log your sets, reps, and weight with smart suggestions based on your history.
Get Started Free
Ready to transform your training?
Join thousands of people tracking their fitness journey with PT Tracker. Start for free, upgrade when you're ready.