Exercise library · Shoulders
Front Raise.
Isolation lift targeting the front deltoids.
Also known as: DB Front Raise, Plate Front Raise, Anterior Deltoid Raise, Shoulder Front Raise, Cable Front Raise
BeginnerDumbbells · Weight plate
The numbers
Sets
3–4
Reps
12–20
Rest
30–60 s
The play-by-play
How to do it.
- Step 01
Hold dumbbells in front of thighs
- Step 02
Raise one or both arms forward to shoulder height
- Step 03
Pause briefly at top
- Step 04
Lower slowly
- Step 05
Repeat
What separates good from great
Pro cues.
Avoid using momentum
Keep arms straight but not locked
Control eccentric phase
Common questions
Questions, answered.
- What is the Front Raise?
- Isolation lift targeting the front deltoids.
- What muscles does the Front Raise work?
- The Front Raise primarily works your anterior deltoid. It also recruits your lateral deltoid and traps as secondary movers.
- What equipment do I need for the Front Raise?
- You need dumbbells and a weight plate to perform the Front Raise.
- How many sets and reps should I do for the Front Raise?
- A typical prescription for the Front Raise is 3–4 sets of 12–20 reps. Rest about 30–60 seconds between sets.
- Is the Front Raise good for beginners?
- Yes. The Front Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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