FitCi
Dumbbell Front Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell, barbell, cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand tall, holding the dumbbells in front of your thighs with your palms facing your body.
- Brace your core and keep your shoulders down and steady.
- Raise one or both dumbbells forward up to shoulder height with your elbows slightly bent.
- Pause briefly at the top with your arms parallel to the floor.
- Slowly lower the dumbbells back to the starting position under control.
Coaching tip
Raise the dumbbell straight up to shoulder height and don't cheat by leaning your torso back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Machine Shoulder Press, Machine Lateral Raise, Reverse Pec Deck
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.