Own Every Range
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VIDEO DEMO

Dumbbell Front Raise

YouTube · T NationAlternating Dumbbell Front RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Dumbbell Front Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand tall with a light dumbbell in each hand, arms beside the body, palms facing the thighs, and ribs stacked over the pelvis.

  2. 02
    Move

    Keep the elbows softly unlocked and raise the arms forward through shoulder flexion until the hands reach approximately shoulder height.

  3. 03
    Finish

    Pause without leaning back or swinging, then lower the dumbbells more slowly than you raised them until the arms return beside the body.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

SHOULDERS & SCAPULAE / 45

Short rangeShort range

Dumbbell Front Raise

Sets: 3–4 · Reps: 8–15

Raise the arms from beside the body to shoulder height with strict shoulder flexion and a controlled return.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The anterior deltoid begins relatively lengthened with the arms beside the body and becomes more shortened as the arms rise toward shoulder height. The dumbbells provide direct, measurable loading without requiring maximal anatomical shortening.