Shoulders
Front Raises
A foundational isolation movement designed to build strength and definition in the anterior deltoids.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.
Engage your core and maintain a slight bend in your elbows while keeping your back straight and chest lifted.
Raise the weights directly in front of you in a controlled manner until your arms are parallel to the floor.
Pause for a brief moment at the top of the movement to maximize muscle tension.
Lower the dumbbells back to the starting position slowly while resisting the pull of gravity.
Avoid using momentum or swinging your torso to lift the weights.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive body momentum or rocking the hips to lift the weights.
- Lifting the arms significantly higher than shoulder level, which can strain the joint.
- Arching the lower back instead of maintaining a neutral spine.
- Gripping the dumbbells too tightly, which can lead to forearm fatigue.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.