ProgreviaFront raise: proper form, muscles worked and common mistakes
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How to do it
Raise the dumbbell to the front with a slight elbow bend up to shoulder height, without going higher or swinging the hips. It works the front delts; lower slowly under control.
Muscles worked
Main muscle: shoulders. When it plans weekly volume, every set of this exercise counts in full for shoulders: the generator does not split it with other muscles.
Front raise or lateral raise: which part of the shoulder you are training
Lateral raises train the lateral deltoid, the one that gives the shoulder width when seen from the front. Front raises bring the dumbbell forward and put the focus on the anterior deltoid, with help from the upper chest. The catch is that the anterior deltoid already works hard in every press, be it bench, incline or overhead, so in many routines front raises add volume you have already covered. So treat them as a detail exercise, not a base one.
It makes sense to include them if you do little pressing, if the front of your shoulder lags, or to end a shoulder session with a light finisher. If your routine already has several kinds of press, you will probably benefit more from adding lateral raises or rear-delt work, like reverse flyes, face pulls or band pull-aparts. Use a moderate load and 10 to 15 reps.
Lift up to shoulder height and no higher; beyond that, the arm starts working in another plane and only the temptation to swing from your back grows. You can raise both arms at once, alternate, or use a plate; choose whatever lets you keep the trunk still.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Letting your dominant side do more of the work: each arm or leg completes the same range, at the same pace.
- Using too much weight at the cost of technique and full range of motion.
What the research says
This is an isolation exercise. For beginners, adding it on top of compound lifts does not always help: in the trial by Gentil and colleagues (2013), people who only did lat pulldowns gained as much arm size as those who also did curls. It earns its place with experience, and for muscles the big lifts leave short.
You do not need to reach failure on every set: according to the meta-analysis by Refalo and colleagues (2023), stopping one or two reps short gives very similar growth. The generator prescribes it with RIR for that reason.
- Gentil P, Soares SR, Pereira MC, et al. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Applied Physiology, Nutrition, and Metabolism. 2013;38(3):341-344.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2023;53(3):649-665.
How Front raise compares with other shoulders exercises
Of the 15 shoulders exercises in the catalogue, ranked from least to most fatiguing by the values the generator uses, Front raise is number 4 (tied with 4 others).
That makes it a good candidate for adding shoulders sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 5 alternatives, such as Band pull-apart, Band lateral raise and Cable lateral raise.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band pull-apart | resistance band | Low (0.3 out of 2.2) | Basic |
| Band lateral raise | resistance band | Low (0.4 out of 2.2) | Basic |
| Bent-over reverse flye | dumbbells | Low (0.4 out of 2.2) | Basic |
| Front raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Lateral raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Cable lateral raise | cable | Low (0.5 out of 2.2) | Basic |
| Machine lateral raise | machine | Low (0.5 out of 2.2) | Basic |
| Face pull | cable | Low (0.5 out of 2.2) | Basic |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Related guide
Deltoids: the best exercises for each head
Alternative exercises
More isolation exercises
Add it to your routine
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Frequently asked questions
What muscles does Front raise work?
Front raise mainly works the shoulders muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Front raise should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for shoulders to your level (about 10–20 sets per muscle per week).
Do I need front raises if I already bench and press?
Usually not. Presses already train the front delts heavily, so front raises tend to duplicate that work. They are useful if you skip pressing, want a light finisher, or feel the front of your shoulders is lagging. Otherwise, lateral raises and rear-delt exercises usually add more.
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