Front Raise (Dumbbell)
The Dumbbell Front Raise is an isolation shoulder exercise that specifically targets the anterior deltoids to build front shoulder strength. By lifting weights straight in front of you with controlled form, you enhance shoulder separation and stability for overhead movements.
Since the anterior deltoid is heavily recruited in almost all pressing movements, Iridium checks your 7-day history to determine if you have enough recovery capacity for direct isolation. The system calculates sub-muscle-group fatigue to ensure that adding this accessory work won't push you past your Maximum Recoverable Volume. If your recent bench or overhead press volume is high, Iridium typically omits this lift to prioritize performance on compound movements.
Form Cues
- Stand tall with feet shoulder-width apart and knees slightly bent
- Lift the dumbbells straight in front of you with a controlled tempo
- Stop the movement when your arms are parallel to the floor
- Lower the weights slowly to resist gravity
- Keep your core braced to prevent swinging
- Don't swing your hips to generate momentum
- Don't raise the dumbbells above shoulder height
- Don't shrug your shoulders up toward your ears
- Don't lock your elbows completely; keep a soft bend
- Don't lean backward as you lift the weight
Common Mistakes
- Using excessive momentum or swinging
- Lifting the weight too high
- Shrugging the traps at the top
- Using a weight that is too heavy
- Locking out the elbows
Muscles Worked
This exercise primarily isolates the anterior (front) head of the deltoid muscle, which is crucial for the aesthetic 'cap' of the shoulder and functional pushing strength. It also engages the upper pectorals and serratus anterior for stability, while the traps and core work isometrically to keep your torso stationary.
Primary
Secondary
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