Setup & Positioning
Dumbbell Front Raise:
- Stand tall with a dumbbell in each hand, arms down in front of your thighs, palms facing your body.
- Keep a slight bend in your elbows.
- Engage your core and keep shoulders relaxed.
Cable Front Raise:
- Attach a straight bar or single handle to a low cable pulley.
- Stand facing away from the machine with the cable running between your legs (for a bar) or side-on for single-arm.
- Slight bend in the elbows, core braced.
Key point: “Lift with your shoulders, not by swinging your body or using momentum.”
Execution
- Lift the weights straight in front of you until arms are about parallel to the floor.
- Keep your palms down or thumbs slightly up, depending on comfort.
- Pause briefly at the top, then lower slowly to the start.
Where You Should Feel It
- Front deltoids working through the entire movement
- Core stabilizing your body
- Light forearm engagement for grip
Where You Shouldn’t Feel It
- Lower back from leaning back
- Neck strain from shrugging
- Elbows locking uncomfortably
Breathing
"Exhale as you raise the weight, inhale as you lower."
Common Mistakes to Avoid
- Leaning back to lift heavier weight – Stay upright and strict.
- Shrugging the shoulders – Keep traps relaxed.
- Lifting above shoulder height – Stop at eye level or just below.
- Using momentum – Control both the lift and the lowering phase.
