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Shoulders Workout (1) – Front Dumbbell Raise

August 5th, 2008 · 7 Comments ·


A full balanced set of shoulders can help a guy to appear with broader and thicker chest. As for ladies, a well rounded shoulders will create the illusion of a narrower waist. However, big shoulders do not just appear overnight. One of the recommended workouts for shoulders is Front Dumbbell Raise. This shoulder exercise is excellent for the anterior (front) and medial (middle) heads of the deltoids.



  1. Stand with a dumbbell in each hand, palms facing backward.
  2. Keep your abdominal muscles tight and knees bent. The feet should be about shoulder width apart.
  3. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not locked at the elbow.
  4. Lift the weight in your left hand in front of you with your arm parallel to the floor and at shoulder level.
  5. If possible, pause at the top of the movement.
  6. Then slowly return to the start position and repeat with the opposite arm.



  • To maximize muscle stimulation and prevent stress to your lower back, try to move naturally by allowing your back to lean slightly forward and back as you lift and lower the weights.
  • Control your movements at all times.
  • Do not cheat by swinging the weight.
  • Do not raise the arms above shoulder level.


  • Front Dumbbell Raise can also be done with two dumbbells at the same time or a barbell. However, I prefer to do it with single arm at a time because I can lift heavier weight.




Category: Shoulders

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7 responses so far ↓
  • karen // Aug 9, 2008 at 2:25 PM

    Hi Mun,

    would you please do a post on abdominal exercise? i dont see much of it on your site.

    this is one of my fav blogs by the way!


  • Tom Parker // Aug 9, 2008 at 10:57 PM

    I used to do these with dumbbells but recently I have been doing a seated, incline variation with a barbell. I still use the dumbbell version you have wrote about but I like to mix it up with variations. Another good variation is to do this exercise with cables by standing with your back to the plates and running the cable through your legs.

  • Janus // Aug 10, 2008 at 11:18 AM

    this exercise is kinda hard. I always end up doing only a few repetitions because my shoulder is weak when doing this exercise.

    I do all other shoulder exercises with ease, except for this one.

  • Hugo // Aug 12, 2008 at 11:45 PM

    The front raise is a great exercise although it has been found now that it should be performed with a hammer grip, so that the palms are facing each other throughout the movement. The problem with the regular grip is that it can cause an impingement within the shoulder joint.

    Love your blog keep up the good work

  • Eddie // Jan 9, 2009 at 12:10 AM

    My right shoulder keeps getting broader than my left shoulder which appears as if it is’nt going to improve at all. What should i do?

  • John // Sep 15, 2010 at 12:48 PM

    Hi this is in response to Eddie, I too had the problem with over developed muscle on one side and not on the other. I fixed it by continuing my normal workout with the broader arm but lifted an extra two sets with the smaller arm. It took abou 6t 6 weeks to realy notice the differance, Remember though we naturally favour one side of our body ie im left handed therefore my left is stronger thn the right, so there will always be a slight differance in size.
    Hope this helps you.4Ps Love

  • Bob // Jan 3, 2013 at 5:56 AM

    I’ve reached a point where I can lift 35lbs in each hand without cheating (i.e. no swinging) and I’ve been stuck at this for 4 months now. I can’t move up to 40lbs unless I cheat with swining. Is that normal? Should I move up to 40lbs and swing at first, eventually then try to make it as smooth as possible?

    I am trying to grow my shoulder muscles so I can’t think of any other possibilities. My muscles won’t grow unless I give them more tension, right? Even if that means swing at first.

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