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Overview
Dumbbell front raises effectively isolate the front (anterior) deltoid muscles so that minimal stress is placed on the other median and posterior deltoid muscles. This shoulder exercise can be performed in several different variations that use both hands at the same time including the two-handed dumbbell raises, barbell raises, and cable raises.
Setup
Take a relatively light weight in each hand and stand with your feet shoulder width apart. Your arms should be hanging in front of you so that the dumbbells are just in front of your thighs with your palms facing toward you.
Movement
Use the strength in your shoulder muscles to lift your hands upward directly in front of you with your palm facing down to the floor. Lift the weight until it comes to the level of your shoulders and hold that position for just a moment before you lower your arms back down. As you begin to lower one arm, begin the movement for the other arm. Be careful to keep your arms straight and body motionless throughout the movement.
Tips From the Trainer
A common mistake made during this workout is to let the body rock back and forth while lifting each weight. Using this rocking motion creates momentum to bring the weights upward instead of focusing on building your shoulder muscles.
This exercise can be done in several variations which involve the same movement and performance. Performing the dumbbell raises with each arm being raised simultaneously is a more strict exercise but allows less focus on each arm individually. The two-arm front raises can also be performed using a light weight barbell. Finally, cable front raises can be done when the cable is set to its lowest height setting.
In each exercise, a stricter form can be achieved by either leaning up against a wall or by sitting in an upright bench.
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