Front raise: how to do it
Main muscles: Front delts (anterior deltoid). Helpers: Upper chest. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Dumbbells
Reps
10–15
Rest
75 s
Muscle group
Shoulders
How to do it
- Dumbbells at the thighs, elbows slightly bent, torso still.
- Raise the arms to shoulder level, no higher.
- Lower slowly, do not let the weight fall.
Common mistakes
Swinging the torso, going above shoulder level, holding the breath.
Muscles worked
primary·secondary
- Primary
- Front delts (anterior deltoid)
- Secondary
- Upper chest
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Incline dumbbell press
Dumbbells · Upper chest, Front delts (anterior deltoid)
Incline bench press
Barbell · Upper chest, Front delts (anterior deltoid)
Seated dumbbell press
Dumbbells · Front delts (anterior deltoid), Side delts (lateral deltoid)
Arnold press
Dumbbells · Front delts (anterior deltoid), Side delts (lateral deltoid)
Overhead press
Barbell · Front delts (anterior deltoid), Side delts (lateral deltoid)
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500