Smart Workout Diary

Dumbbell Front Raise (Neutral Grip)

The neutral-grip dumbbell front raise is an isolation exercise that lifts dumbbells in front of the body with the palms facing each other. It primarily trains the front deltoids, while the upper chest and shoulder stabilizers assist. It supports shoulder strength and control for pressing and other upper-body movements.

Demonstration

Dumbbell Front Raise (Neutral Grip) — demonstration 1
Dumbbell Front Raise (Neutral Grip) — demonstration 2

Instructions

  1. Stand tall with a dumbbell in each hand at your sides, palms facing each other.
  2. Set your feet about hip-width apart, brace your abdomen, and keep a slight bend in your knees and elbows.
  3. Raise both dumbbells forward in a controlled arc while maintaining the neutral grip.
  4. Stop when the dumbbells reach about shoulder height without leaning back or shrugging.
  5. Lower the dumbbells slowly to your sides and reset before the next repetition.
Muscle Group
Front Delts
Other Muscle Groups
Upper Chest
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a load that lets you lift without swinging the torso or using momentum.
  2. Keep your wrists neutral and aligned with your forearms throughout the movement.
  3. Raise and lower at a steady pace; avoid dropping the dumbbells on the descent.
  4. If both arms cannot move evenly, reduce the load and control the range.
Exercise library