Smart Workout Diary

Dumbbell Front Raise to Overhead

The dumbbell front raise to overhead lifts dumbbells from the front of the thighs through shoulder height and overhead with mostly straight arms. It primarily trains the front deltoids while the upper back and shoulder-girdle muscles assist with overhead control. This exercise supports shoulder strength and control through a large range of motion.

Demonstration

Dumbbell Front Raise to Overhead — demonstration 1
Dumbbell Front Raise to Overhead — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body.
  2. Brace your torso and keep a slight bend in your knees.
  3. Raise both dumbbells forward in a smooth arc, keeping your arms nearly straight and your shoulders down.
  4. Continue lifting until the dumbbells are overhead and aligned comfortably above your shoulders.
  5. Lower the dumbbells under control along the same path to the starting position, then repeat.
Muscle Group
Front Delts
Other Muscle Groups
Traps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a load that lets you raise and lower the dumbbells without swinging your torso.
  2. Keep your ribs from flaring as the dumbbells pass shoulder height.
  3. Stop the range of motion if you cannot keep the dumbbells controlled and comfortably aligned overhead.
  4. Exhale as you lift and inhale as you lower.
Exercise library