Dumbbell Front Raise

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Keep dumbbells down near your side, with a slight bend in your elbow.
3. Keep torso erect and back straight.

Excution/Movement

1. Whilst keeping a good posture, raise one arm up in front of you whilst maintaining a slight bend in the elbow joint.
2. Bring the dumbbell up so it is parallel with the floor, then slowly descend back to the starting position.
3. Repeat for desired repetitions.
4. Repeat with other arm.

Comments

The dumbbell front raise is a common choice for those who wish to isolate the front deltoid head.

The exercise will recruit the anterior deltoid head during flexion of the shoulder joint.

Using the dumbbell variation of the front raise often allows for better balance during the execution of the movement, as one arm is resting by the side of the body. The dumbbell front raise also has the benefit that it allows for isolateral training by using one arm at a time. This will allow equal distribution of the weight on either side of the body, not allowing the stronger side of the body to over power the weaker side.

A variation of this movement is to use a cable station. A ‘D’ handle can be used, and this will allow for continuous tension for muscle whilst still performing isolateral raises. To avoid cheating you can lay on the floor and use a low cable pulley to perform the movement, using the floor to keep the torso erect and straight.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
This exercise may not suit lower rep ranges due to stress placed on one or two joints.