Front Raise

### Front Raise (Dumbbell Front Raise)

**Primary muscle targeted:** Anterior (front) deltoids
**Secondary muscles:** Upper traps, serratus anterior, upper chest

#### Correct technique (standing dumbbell version – most common)

1. **Setup**
- Stand with feet shoulder-width apart, core braced.
- Hold a dumbbell in each hand with palms facing your thighs (pronated grip) or a neutral grip (palms facing each other).
- Let the dumbbells hang naturally in front of your thighs. Slight bend in the elbows (10–20°), locked in that position.

2. **Execution**
- Inhale, then exhale as you raise the dumbbells directly in front of you until your arms are parallel to the floor (or slightly above shoulder height if mobility allows).
- Lead with your pinkies slightly higher than your thumbs (think “pouring a jug of water”) to keep tension on the front delts and reduce trap involvement.
- Pause for half a second at the top, feeling the contraction in the front shoulders.
- Lower the weights slowly (2–3 seconds) back to the starting position under control. Do NOT swing or use momentum.

3. **Key form cues**
- Keep your torso completely still—no leaning back or swinging the hips.
- Shoulders stay down and back (depress and retract scapulae).
- Avoid shrugging; if traps take over, lower the weight.
- Elbows stay fixed; don’t bend more as you raise.

#### Common variations
- Barbell/EZ-bar front raise
- Plate front raise (hold a weight plate with both hands)
- Cable front raise (single or dual cables)
- Alternating dumbbell front raise
- Incline bench front raise (lying face-down on 45° incline to reduce cheating)

#### Typical rep range & programming
- 3–4 sets of 10–15 reps (hypertrophy)
- 3–4 sets of 15–20 reps (endurance/pump)
- Light to moderate weight—front delts fatigue quickly and form breaks down easily with ego weights.

#### Common mistakes to avoid
- Using momentum/swinging the weights
- Raising arms too high (past 90–100° shifts tension to traps)
- Leaning back to “cheat” the weight up
- Locking elbows completely straight (increases joint stress)

Tip: Front raises are an isolation move. If you can use heavy weight with strict form, you’re probably cheating. Keep the ego in check and focus on the burn in the front delts.