Male model ex_HMRM5U

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Shoulders · Dumbbell

Dumbbell Front Raise (Version 2)

intermediatestrength

Dumbbell Front Raise (Version 2) is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoid

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell Front Raise (Version 2)

Stand with your feet hip-width apart, holding a dumbbell vertical with both hands, arms fully extended down.
Raise the dumbbell in front of you to shoulder height, keeping your arms straight.
Pause briefly at the top of the movement, ensuring your shoulders are not shrugging up towards your ears.
Slowly lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions.

Form tips

Avoid swinging the weights; use a controlled motion to lift and lower the dumbbell.
Maintain a slight bend in your elbows to reduce joint strain.
Keep your shoulders down and relaxed throughout the exercise.

Dumbbell Front Raise (Version 2) alternatives

Band Front Raise

Delts · beginner

Plate Front Raise

Delts · intermediate

Barbell Front Raise

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

More delts exercises

Dumbbell Front Raise

Delts · intermediate

Dumbbell Incline Front Raise

Delts · intermediate

Front Raise Resistance Bands

Delts · beginner

Standing Front Raise Dumbbell

Delts · intermediate

Dumbbell Seated Front Raise

Delts · beginner

Plate Full Front Raise

Delts · intermediate

Suspension Trainer With Grips Front Raise

Delts · intermediate

Ez Bar Standing Front Raise

Delts · intermediate

Dumbbell Front Raise (Version 2) FAQ

What muscles does Dumbbell Front Raise (Version 2) work?

Dumbbell Front Raise (Version 2) mainly works the delts in the shoulders (Anterior Deltoid). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Front Raise (Version 2)?

You need a dumbbell.

How many sets and reps of Dumbbell Front Raise (Version 2) should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Front Raise (Version 2) good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Front Raise (Version 2) burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Front Raise (Version 2)?

Other exercises for the delts include Band Front Raise, Plate Front Raise, Barbell Front Raise and Kettlebell Front Raise.

For developers

Use Dumbbell Front Raise (Version 2) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_HMRM5U" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_HMRM5U",
  "name": "Dumbbell Front Raise (Version 2)",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_HMRM5U/mp4-720.mp4?…",
    "poster": "https://…/ex_HMRM5U/poster.jpg?…"
  }
}