Dumbbell Full Front Raise Catch

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a single dumbbell in one hand in front of your thigh with a neutral grip.
2. Engage your core, pull your shoulders back, and maintain a slight bend in the knees for stability.
3. Position your free hand ready to receive the weight at the top of the movement.

How to do it

1. Raise the dumbbell in a wide, controlled arc in front of your body until it is directly overhead, exhaling during the ascent.
2. At the peak of the movement, carefully transfer the dumbbell to your opposite hand.
3. Lower the dumbbell back down to the starting position in a controlled 2-second tempo, inhaling as you descend.
4. Immediately begin the next repetition with the other arm, alternating sides each rep.

Form checklist

• Keep the arm straight with a soft elbow to maintain tension on the deltoid.
• Avoid leaning back or swinging the hips to generate momentum.
• Ensure the core remains braced to prevent the torso from rotating during the overhead catch.
• Maintain a proud chest and avoid shrugging the shoulders toward the ears.

Pro tips

• Focus on 'reaching' the dumbbell toward the wall in front of you to maximize anterior deltoid recruitment.
• Squeeze your glutes throughout the set to create a rigid pillar, protecting your lower back during the overhead transition.

Make it harder

• Perform the exercise while standing on one leg to significantly increase the demand on your obliques and ankle stabilizers.
• Pause for one second at the top of the arc before the transfer to increase time under tension.

Frequently asked

What muscles does the dumbbell full front raise catch work?

The dumbbell full front raise catch primarily targets the abs and deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell full front raise catch?

The dumbbell full front raise catch uses dumbbell.

Is the dumbbell full front raise catch good for beginners?

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

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