Dumbbell Front Raise
How to perform Front Raise
1. Select two dumbbells of a suitable weight. You must start with a light weight for this exercise. Excessive weight can stress the shoulder joint excessively.
2. Stand with feet about shoulder width apart with the back straight and feet planted flat on the floor, arms with weights hanging down.
3. Hold the dumbbells across the thighs horizontally, ensuring a firm grip.
4. Brace the Lift the weights upward, arms out in front, bending only slightly at the elbows, until the arms are approximately horizontal to the floor.
5. Start with a light weight and plan to do 10 to 12 repetitions for 1 to 3 sets of exercises to start. Don’t lift weights that are too heavy.
6. The weights are probably too heavy if you start to rock back on your heels in order to complete the lift. This is an exercise where you should not lift weights that cause you to fail completely at the end of a set.
7. Return the dumbbells to the starting position at the thighs.
8. Repeat the exercise for the number of sets and repetitions in your program.
Video: Dumbbell Front Raise
Muscles Targeted: Anterior Deltoid (Shoulders)
Points to Note
• Inhale as you prepare to lift and exhale on exertion.
• An alternating-arm version of the exercise is optional. You lift each arm alternately.
• A hammer grip can be used. In this version, the dumbbells are held at the sides with a hammer grip, dumbbells end to end, rather than flat on the thighs.
• In all versions, keep the back straight, brace the abdominals and don’t load the shoulder joint excessively.
• Neutral grip provides higher intensity. The exercise also becomes more intensive if you raise arms higher than shoulders, but, of course, it doesn’t mean you have to raise dumbbells above your head.
• The first half of exercise works mostly chest muscles. As you perform the second half, front and middle deltoids do almost all the job.
• If you try to use palms-up grip, middle deltoids will get more involved.
• If you raise dumbbells vertically, you’ll also be working trapeze muscles.
Front Raise Variations
The front raise can be performed with cables also. Start low and raise the cables in front of your body
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