Dumbbell Underhand Front Raise
The Dumbbell Underhand Front Raise is an isolation exercise targeting the anterior deltoids with a supinated grip to increase bicep engagement. This variation strengthens the front of the shoulder while challenging core stability and movement control.
Since the anterior deltoids are small muscles frequently fatigued by heavy pressing, the AI monitors your recovery status and previous training volume to prescribe loads that stimulate hypertrophy without risking overuse injuries. By analyzing your RPE and repetition consistency, the app detects if you are using momentum to compensate for fatigue and will auto-adjust your weight or reps in real-time. If you report anterior shoulder pain, the system can instantly recommend neutral-grip alternatives to reduce strain on the bicep tendon.
Form Cues
- Stand tall with feet hip-width apart and palms facing forward
- Maintain a slight, fixed bend in your elbows
- Lift the dumbbells smoothly until arms are parallel to the floor
- Squeeze your anterior deltoids at the top of the movement
- Lower the weights slowly for a 2-3 second count
- Don't swing your hips to generate momentum
- Don't lift the weights higher than shoulder level
- Don't change the angle of your elbow during the lift
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Using momentum to swing weight up
- Turning the movement into a bicep curl
- Lifting past shoulder height
- Leaning backward to counterbalance
- Shrugging the traps
Muscles Worked
This exercise primarily isolates the anterior deltoid, the front section of the shoulder responsible for raising the arm forward. The underhand (supinated) grip places the biceps brachii in a mechanically advantageous position, recruiting them as strong synergists alongside the upper pectoral fibers.
Primary
Secondary
Get Personalized Coaching for Dumbbell Underhand Front Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.