Dumbbell Front Raise Shoulders Press Combo

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a pair of dumbbells at your thighs with a neutral grip (palms facing each other).
2. Engage your core, pull your shoulder blades back and down, and maintain a slight bend in your knees.
3. Keep your chest tall and your gaze forward to ensure a neutral spine.

How to do it

1. Exhale as you raise the dumbbells straight in front of you to shoulder height, keeping your arms straight but not locked.
2. From the top of the raise, pull the dumbbells back toward your shoulders while rotating your palms to face forward.
3. Press the dumbbells vertically overhead until your arms are fully extended, then pause briefly at the peak.
4. Inhale as you reverse the movement with control, lowering the weights to your shoulders and then back down to the starting position.

Form checklist

• Avoid arching your lower back as you press the weights overhead.
• Do not use momentum or swing your hips to lift the weights during the front raise.
• Keep your elbows slightly tucked in front of your shoulders during the press phase to protect the rotator cuffs.
• Maintain a controlled 2-second eccentric (lowering) phase for both the press and the raise.

Pro tips

• Focus on the transition: the 'pull-back' from the front raise to the press should feel like a rowing motion to engage the rear delts and traps.
• Squeeze your glutes throughout the entire set to create a stable anchor for the overhead movement.

Make it harder

• Perform the entire sequence while seated on a bench without back support to increase core demand.
• Add a three-second isometric hold at the top of the front raise before transitioning into the shoulder press.

Frequently asked

What muscles does the dumbbell front raise shoulders press combo work?

The dumbbell front raise shoulders press combo primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell front raise shoulders press combo?

The dumbbell front raise shoulders press combo uses dumbbell.

Is the dumbbell front raise shoulders press combo good for beginners?

The dumbbell front raise shoulders press combo is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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