Front Raise
Direct front-delt work — a small dose goes far since pressing hits them too.
Setup
- Bells resting on the front of your thighs.
How To Do It
- Raise straight forward to eye height, arms nearly straight.
- Lower slow and controlled.
Breathing
Exhale raising.
Common Mistakes
- Rocking the torso for momentum — brace and strict.
- Going above eye line — no benefit up there.
Programming It
Two to three sets of 10-15. A small dose is enough.
Why This Exercise Works
The front delt already gets hammered by every press you do, which is why dedicated front raises are usually unnecessary. Where they earn a place is in filling the gap between horizontal and overhead — the mid-range that a bench press and an overhead press both skip past.
Where You Should Feel It
The front of the shoulder, in the range between horizontal and overhead that pressing skips past. Most people do not need this exercise — the front delt already gets plenty from every press.
Where It Fits in a Program
Direct front-delt work — a small dose goes far since pressing hits them too. It belongs after the heavy work, when precision matters more than load.
Progressing and Regressing It
To progress the front raise: add a small increment, or pause at shoulder height. To regress it: reduce the load until the trunk stays still.
Who It's For
Anyone with a specific front-delt gap, or anyone rehabbing a range they have lost. It is the most skippable shoulder exercise for most people.
Equipment and Substitutions
As written here it uses dumbbells or a plate. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Dumbbell Shrug — Traps
- Heavy Dumbbell Shrug — Traps
- Lateral Raise — Side Delts
- Cable Lateral Raise — Side Delts
- Band Lateral Raise — Shoulders
- Wall Slides — Shoulders, Upper Back
- Dumbbell Bench Press — Chest, Shoulders, Triceps
- Chest-Supported Row — Back, Lats, Rear Delts
Common Questions
What muscles does the front raise work?
The front raise primarily trains the front delts.
How many sets and reps should I do?
Two to three sets of 10-15. A small dose is enough.
What are the most common front raise mistakes?
Most often: rocking the torso for momentum; going above eye line.
Do I need dumbbells or a plate to do this?
This version uses dumbbells or a plate, and it trains the front delts. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Is this safe if I have an existing injury?
The front raise puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.