Front Dumbbell Raises

Front dumbbell raises are a great exercise for targeting the anterior deltoids, which are the front muscles of the shoulders. Here's a step-by-step guide on how to perform front dumbbell raises:

Muscles Targeted:

• Anterior deltoids (front shoulders)
• Lateral deltoids (side shoulders)
• Upper trapezius

Equipment Needed:

• Pair of dumbbells

Step-by-Step Instructions:

1. Set Up:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
• Ensure that your back is straight, and your core is engaged for stability.

1. Grip:

• Hold a dumbbell in each hand with an overhand grip (palms facing your body). Your arms should be fully extended, and the dumbbells should be in front of your thighs.

1. Starting Position:

• Stand with a neutral spine, and your shoulders relaxed.
• This is your starting position.

1. Initiate the Movement:

• Exhale and lift one dumbbell straight in front of you. Keep a slight bend in your elbow but avoid locking it out.

1. Range of Motion:

• Lift the dumbbell until your arm is parallel to the ground or slightly above shoulder height. Avoid lifting too high to prevent unnecessary stress on the shoulder joint.

1. Hold and Squeeze:

• At the top of the movement, pause briefly and squeeze your front deltoid muscles. This helps maximize the contraction.

1. Lowering Phase:

• Inhale and slowly lower the dumbbell back down to the starting position in a controlled manner. Avoid letting the weight drop abruptly.

1. Repeat on the Other Side:

• Perform the same movement with the opposite arm.

1. Alternate Arms:

• Continue to alternate arms for the desired number of repetitions.

1. Repetitions and Sets:

• Aim for 3-4 sets of 10-15 repetitions, depending on your fitness level and goals.

1. Breathing:

• Exhale as you lift the dumbbell, and inhale as you lower it.

1. Safety Tips:

• Use a weight that challenges you but allows for proper form.
• Keep your movements controlled, and avoid using momentum or swinging your body.

Front dumbbell raises are a straightforward yet effective exercise for targeting the front deltoids. Incorporate them into your shoulder workout routine to help develop shoulder strength and definition.