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.
The anterior deltoid is a relatively small muscle that is easily fatigued and often overworked by chest pressing. The AI analyzes your recent training volume and recovery metrics, such as HRV and sleep data, to prescribe the exact weight and volume needed to stimulate growth without causing overuse injuries. If you track RPE, the app learns your strength curve to prevent technical breakdown, ensuring you don't compensate with your lower back as fatigue sets in.
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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