I don’t know a single person who doesn’t want sculpted, well-defined shoulders. After all, it is a very appealing look.
As you probably already know, there are a lot of exercises that can help build your shoulder muscles.
However, one of my personal favorites is front dumbbell raises. They target your front deltoids and can be great for shaping your shoulders.
It's also a popular exercise amongst most weightlifters and even bodybuilders.
So if you’re looking for bigger, stronger, more sculpted shoulders … You came to the right place.
Let’s talk all about front dumbbell raises and how to do them so you can add them to your next shoulder workout!
How To Do a Front Dumbbell Raise
One of the biggest upsides to doing front dumbbell raises is how easy they are to master. This exercise doesn’t require a ton of stabilization strength, equipment, or any of that.
All you have to do is find a pair of dumbbells and stand upright with a dumbbell in each hand. Once you’re here, rotate your palms to face toward you and rest the dumbbells on the front of your thighs. This is the starting position.
To begin, keep your arms straight as you lift the dumbbells out in front of your body. Once the dumbbells reach eye level, hold them here for a second and squeeze your shoulders.
Slowly lower your arms back to the starting position to complete one rep. Repeat this for an appropriate number of reps for the weight you picked out.
The key here is to go slow and keep the weight controlled. Make sure your core is tight and you are not swinging your body for momentum. This will keep the tension in your shoulders instead of letting other muscles take over.
Front Dumbbell Raise: Muscles Worked
In the front dumbbell raise, you aren’t actually using that many different muscles. Really, this exercise targets mainly your:
• Deltoids (Front, Lateral, Rear)
• Pectoralis Major (Upper Cest)
• Upper and Lower Traps
Are Front Dumbbell Raises Effective?
When done correctly, front dumbbell raises are very effective. Now obviously, they can help you build the muscles in your shoulders … but that’s not the only benefit!
With front dumbbell raises, you can also expect to:
• Define your shoulders
• Grow your upper chest
• Improve your bench press strength
• Promote good posture
• Improve mobility
Everyone wants to focus on the “big” lifts like bench press, squats, and deadlifts. But never underestimate the effectiveness of simple exercises like the front dumbbell raise.
Front Dumbbell Raise Tips
So you can get the most out of this exercise, I have some great tips for you guys. These tips will make sure you are doing the exercise properly and receiving all the benefits.
Tip #1: Keep Your Core Tight
By keeping your core tight and preventing your body from rocking, you’ll get far more work in your shoulders. This can really help make sure you are building the muscles in your shoulders as opposed to taking advantage of momentum.
Tip #2: Don’t Go Too Heavy
While it is good to use moderately heavy weights, you don’t want to go overboard. If you pick a weight that’s too heavy, it can begin to compromise your form.
Not only can this make you develop bad habits, but it can also lead to injury if you aren’t careful. Use a weight that is challenging, but not so challenging that you can’t do it with great form.
Front Dumbbell Raise Variations
If you’re not a fan of dumbbells, or you just want to switch it up, don’t worry about it! There are several variations of the front dumbbell raise that you can try out anytime you’d like.
• Seated Front Dumbbell Raise
• Single-Arm Front Dumbbell Raise
• Barbell Front Raises
• Cable Front Raises
• Single-Arm Cable Front Raises
My personal favorite outside of the classic dumbbell front raise is the cable front raise. I'm a big fan because the cables allow you to keep constant tension on your shoulders!
The Secret to Better Shoulders
Getting well-rounded, strong, and sculpted shoulders is no easy task. That doesn’t mean it’s impossible! In fact, you do have what it takes.
But doing a bunch of front dumbbell raises isn’t going to give you the shoulders you want alone. Actually, no shoulder exercise is going to give you the shoulders you want alone.
On top of training hard and being consistent, you have to eat right. That doesn’t only mean eating the right things … but also eating the correct amount of the right things. You have to be consistent with that too!
We understand that doesn’t come easy to anyone, and it can be hard to know exactly what to do. I know it was a struggle for me when I first started. But, that’s why we’ve developed the ultimate all-in-one tool to help you reach your health and fitness goals called the 1st Phorm App.
Inside the app, you’ll get access to:
• Nutrition tracking software
• A custom macro plan for your goals
• A full library of workout programs for your goals
• 1-on-1 messaging with your own certified advisor to help hold you accountable and adjust your plan whenever you need it
• Educational live streams and videos
• Body metric and progress tracking to see how far you’ve come
...and so much more! All you have to do is download the app and get started now!
If you have any questions in the meantime, don’t hesitate to reach out! Our team of NASM Certified Personal Trainers and Nutrition Coaches are more than happy to help out. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com anytime!
