In this version of the dumbbell front raise you start with a dumbbell in each hand and at the thigh. You raise the dumbbells parallel to the floor and then return to the starting position to complete one exercise repetition. The front raise strengthens shoulder and upper chest muscles.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise. Print a formatted copy of this exercise. See more dumbbell exercises.
1. The Starting Position
(c) Paul Rogers
- 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.
- Stand with feet about shoulder width apart with the back straight and feet planted flat on the floor, arms with weights hanging down.
- Hold the dumbbells across the thighs horizontally, ensuring a firm grip.
- Brace the abdominal muscles.
2. The Exercise Movement
(c) Paul Rogers
- Lift the weights upward, arms out in front, bending only slightly at the elbows, until the arms are approximately horizontal to the floor.
- 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.
- 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.
- Return the dumbbells to the starting position at the thighs.
- Repeat the exercise for the number of sets and repetitions in your program.
3. 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.
