Shoulders Exercise · Weighted

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Weighted Front Raise

The front raise isolates the anterior deltoid almost exclusively, lifting a weight straight out in front of the body with essentially no help from other shoulder muscles. It's often overtrained relative to the rest of the shoulder, since the front delt already gets significant work from any pressing movement — so it's worth asking whether more front raise volume is actually needed before adding it. Controlled tempo matters more than heavy weight here.

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Category

Shoulders

Equipment

Weighted

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Front Raise

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
3. Pause briefly at the top, then inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Front Raise mainly targets your Delts, with your Biceps helping support the movement, along with your Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have weighted? These target the same delts with different equipment.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts

FAQ

What muscles does the Weighted Front Raise work?

The Weighted Front Raise mainly works your delts. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Front Raise?

You do the Weighted Front Raise with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Front Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Front Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Weighted Front Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.