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Lifting the front with dumbbells is a popular exercise to strengthen the front shoulder area. Whether in the gym or at home, performing front raises is possible anywhere. Thanks to the simple movement, both beginners and advanced individuals, as well as professionals, can easily execute the exercise. This exercise is also referred to as "Front Raise" and serves as an isolation and support exercise.

As an alternative to dumbbells, weight plates, barbells, Therabands, or cable pulls can be used. Front raises allow targeted training of the front deltoid muscle.

Muscles stressed during front raises with dumbbells

During front raises with dumbbells, the focus is primarily on the front section of the deltoid muscle (musculus deltoideus pars clavicularis). Simultaneously, the supporting musculature is also stimulated, including the lateral and posterior parts of the deltoid muscle (musculus deltoideus pars acromialis et spinalis) as well as the trapezius muscle (musculus trapezius).

Dumbbell front raises with both arms

To fully exploit the potential of bilateral front lifting with dumbbells, it is advisable to assume an appropriate body posture and carefully perform the movements.

Body Posture

Start by standing in a hip-width position and straightening your upper body. Your gaze is directed forward. Take a dumbbell with the desired weight in each hand. Hold them in a neutral hammer grip. The arms hang at the sides of your body and are slightly bent.

Movement Execution

During bilateral front lifting with dumbbells, raise the weights alternately with extended arms. Lift the arm until the dumbbell reaches chest height. While lifting, exhale and twist the wrist inward. Upon reaching the target position, inhale and slowly lower the arm back down, until it is beside your body in the starting position. The entire movement is performed deliberately to effectively train the shoulder muscles.

For shoulder training, bilateral front lifting with dumbbells is also suitable. Here, both dumbbells are lifted simultaneously, without alternating execution.

One-arm dumbbell front raise

For those looking to build muscle or lose weight, the shoulder muscles can also be trained with unilateral front lifting with dumbbells. In comparison to the previous variations, one arm is isolated before moving on to the other. This exercise allows for an even more concentrated focus on the muscles.

Body Posture

Start by standing upright. Your legs should be hip-width apart for a stable stance. The knees are slightly bent. Then, take a dumbbell with an overhand grip. Keep your upper body upright. Tilt the lower back slightly inward to protect the spine. The second hand can be placed on the hip or held behind the back. Direct your gaze forward and begin with the unilateral front lifting with the dumbbell.

Movement Execution

Slowly and controlled, lift your arm with the dumbbell upward. Exhale during the upward movement. Stop the movement when the dumbbell is parallel to the ground. Then, inhale and slowly return to the starting position. Only after completing all repetitions should you turn to the other side.

Common Dumbbell Front Raise Mistakes

Various common mistakes can be observed in dumbbell front raises. It is crucial to avoid these.

✅ Excessive Weight: Often, athletes opt for a weight that is too heavy. This impairs the correct execution of the exercise since a significant amount of momentum is required.

✅ Arms Too High: A frequent oversight in dumbbell front raises is lifting the dumbbells too high. Lifting the arms too high relieves the targeted muscles.

✅ Stiff Hips: During the execution of dumbbell front raises, the body should not sway. The body remains immobile, while the power comes solely from the upper body.

Alternatives and similar exercises to the front raise with KH

Dumbbell front raises are not the only option if you want to strengthen your front shoulder muscles. The following alternatives can add more variety to your training routine.

Barbell front raise

The exercise of front raises with a barbell is effective in strengthening your shoulders. Make sure to choose moderate weight for this exercise to avoid injuries. The procedure is similar to that of dumbbell front raises (simultaneously). At the beginning, hold the barbell with an overhand grip and place it on your thighs.

Front raise on the cable pulley

Front raises on the cable machine follow the same movement patterns. You have the choice of whether to train your front shoulder simultaneously or one at a time.

Front raise with a disc

For front raises, dumbbells are not necessarily required. With front raises using a weight plate, grab the weight plate with both hands. Lift the weight plate until your arms are parallel to the ground. Subsequently, lower your arms after a brief pause.

Front raises for home

Front raises are an exercise that integrates well into your daily routine. At home, you can incorporate front raises into your training program using everyday items such as weight plates, water bottles, resistance bands, or other weights, optimizing it for home training.

Military Press / Overhead Press

With the military press exercise, you not only train the front shoulder but also stimulate the lateral shoulder muscles. The so-called shoulder press can be performed on the machine or with dumbbells while sitting or standing. Ensure maintaining a stable core and pressing the weights vertically upward.