SHOULDERS · DUMBBELL
How to do the dumbbell front raise
The dumbbell front raise trains your shoulders. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand tall.
- Position the dumbbells in front of your thighs with your palms facing back.
- Bring your shoulders back and inhale.
- Raise both dumbbells until they are at shoulder level. Exhale at the top.
- Lower the dumbbells to your upper thighs as you breathe in.
Muscles worked
| Primary | Shoulders |
|---|---|
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dumbbell front raise
- Bro Split3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your shoulders
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