Kettlebell Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Grasp the kettlebell handle with both hands using an overhand grip (palms facing your body).
3. Let the kettlebell hang at arm's length in front of your thighs with your shoulders pulled back and down.

How to do it

1. Exhale as you lift the kettlebell straight out in front of you until your arms are parallel to the floor.
2. Maintain a slight, fixed bend in your elbows throughout the entire range of motion.
3. Inhale and slowly lower the kettlebell back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep your torso upright and avoid leaning back or swinging the weight.
• Engage your core and squeeze your glutes to prevent momentum from the hips.
• Keep your wrists straight and firm, avoiding any curling or flicking at the top.
• Stop the lift at shoulder height to keep the tension on the deltoids and off the upper traps.

Pro tips

• Focus on 'pushing' the kettlebell away from your body toward the opposite wall to maximize anterior delt recruitment.
• Maintain a 'proud chest' throughout the set to prevent the shoulders from rounding forward during the eccentric phase.

Make it harder

• Hold the kettlebell by the 'horns' (the sides of the handle) to increase the demand on your grip and forearms.
• Add a 2-second isometric pause at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the kettlebell front raise work?

The kettlebell front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the kettlebell front raise?

The kettlebell front raise uses kettlebell.

Is the kettlebell front raise good for beginners?

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

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