Front raise
A raise to the front that isolates the anterior deltoid.
What it is
An isolation movement in which you raise a dumbbell, plate or cable in front of you to about shoulder height with a straight arm. It targets the front deltoid directly, though that head is already heavily worked by every pressing movement.
Muscles worked
Primary: Front deltoids. Secondary: Side deltoids, Traps (upper), Core.
How to perform it
- Stand tall with a dumbbell in each hand in front of your thighs, palms facing you.
- Brace your core so your torso does not swing.
- Raise one or both arms forward to about shoulder height, with a slight bend at the elbow.
- Lower under control to the start without letting the weight drop.
Common form faults
- Swinging the torso to launch the weight. Reduce the load and brace; if you have to lean back, it is too heavy.
- Raising far above shoulder height. Stop around shoulder height — beyond that the trapezius takes over and the deltoid does less.
- Doing them at all when pressing volume is already high. The front delt is heavily trained by every press. This is a low-priority accessory, not a staple.
Programming
A low-priority shoulder accessory in higher reps. Most people pressing regularly do not need it; it earns its place mainly in physique work or where the front delt is a specific weak point.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need front raises?
- Probably not. The anterior deltoid gets substantial work from bench pressing, overhead pressing and dips. Side and rear delt work is a far better use of limited accessory time for most people.
- Plate, dumbbell or cable?
- Cables keep tension through the whole range, which is a genuine advantage here since dumbbells lose tension at the bottom. The plate version is mostly a matter of preference.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: