Dumbbell Standing Front Raise Above Head

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand resting against your front thighs.
2. Use an overhand grip (palms facing your body) or a neutral grip (palms facing each other).
3. Engage your core, pull your shoulders back, and maintain a very slight bend in your elbows.

How to do it

1. Exhale as you lift the dumbbells forward and upward in a wide arc until they are pointing directly toward the ceiling.
2. Maintain a controlled tempo, taking approximately 2 seconds to reach the overhead position.
3. Inhale as you slowly lower the dumbbells back to the starting position, resisting gravity for a 3-second eccentric phase.

Form checklist

• Keep your torso stationary; do not lean back or swing your hips to generate momentum.
• Ensure your ribcage stays tucked down to prevent excessive arching of the lower back at the top.
• Keep your arms locked at a consistent slight angle throughout the entire range of motion.
• Stop the movement if you feel any pinching in the shoulder joint.

Pro tips

• Think about 'reaching long' toward the walls as you lift to maximize serratus anterior activation and shoulder blade movement.
• Focus on the mind-muscle connection with the front deltoids during the first half of the lift and the traps at the very top.

Make it harder

• Perform the exercise with a 2-second pause at the 90-degree mark (shoulder height) during both the ascent and descent.
• Hold the dumbbells with a neutral grip and focus on keeping the biceps close to the ears at the top of the movement.

Frequently asked

What muscles does the dumbbell standing front raise above head work?

The dumbbell standing front raise above head primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell standing front raise above head?

The dumbbell standing front raise above head uses dumbbell.

Is the dumbbell standing front raise above head good for beginners?

Yes. The dumbbell standing front raise above head is a beginner-friendly movement and a strong foundation to build on.

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