Front Raise
Targets the front of the shoulder with a simple, controlled lift — a useful isolation movement for a muscle that pressing alone doesn't fully develop.
Hold a dumbbell in each hand, or a single plate with both hands. Stand tall, arms extended in front of your thighs, a very slight bend in the elbows.
Raise in front of you to shoulder height. Lift with control, keeping your torso still — don't lean back to help the weight up. Pause briefly at shoulder height. A short pause reinforces control rather than just touching the top and immediately dropping.
Lower with control. Resist the weight on the way down rather than letting gravity do the work.
Swinging the weight using the lower back. Leaning back to help launch the weight up turns this into a lower-back movement instead of a shoulder isolation exercise.
Why it matters
While pressing movements do train the front deltoid, the front raise isolates it directly without any assistance from the triceps or chest, making it a useful tool for addressing a specific weak point or simply adding controlled volume to shoulder training without extra joint fatigue from pressing.
How to do it
- Hold a dumbbell in each hand, or a single plate with both hands. Stand tall, arms extended in front of your thighs, a very slight bend in the elbows.
- Raise in front of you to shoulder height. Lift with control, keeping your torso still — don't lean back to help the weight up.
- Pause briefly at shoulder height. A short pause reinforces control rather than just touching the top and immediately dropping.
- Lower with control. Resist the weight on the way down rather than letting gravity do the work.
Common mistakes
- Swinging the weight using the lower back. Leaning back to help launch the weight up turns this into a lower-back movement instead of a shoulder isolation exercise.
- Raising higher than shoulder height. Going past shoulder height adds no benefit and increases shoulder joint strain.
- Using too much weight. Like the lateral raise, this is an isolation movement best done with lighter weight and strict form.
- Locking the elbows completely straight. A completely locked elbow increases joint stress — keep a very slight, consistent bend throughout.
Sets & reps by level
3 sets of 12–15 reps with light weight, prioritizing strict form.
3 sets of 10–12 reps at a moderate weight.
3–4 sets of 10–12 reps, sometimes alternating arms for a controlled, continuous tempo.
Log your next front raise session in seconds.
Track sets, reps, and weight without breaking your rest.