Exercise guide · Beginner · Compound

Weighted Front Raise: How to Do It & Muscles Worked

The weighted front raise is a shoulder exercise that targets the deltoids by lifting dumbbells in front of the body. It also engages the biceps and forearms as secondary muscles. The movement requires control and proper form to avoid swinging or using momentum.

Primary muscles
Shoulders
Secondary muscles
Biceps , Forearms
Equipment
Weighted
Level · type
Beginner · Compound
Demonstration of the weighted front raise
Front view: muscles worked by the weighted front raise. Primary: shoulders. Secondary: biceps and forearms.
Back view: muscles worked by the weighted front raise. Primary: shoulders. Secondary: biceps and forearms.
Primary Secondary

How to do the weighted front raise

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

Sets, reps and programming

Suggested sets, reps and rest for the weighted front raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted Front Raise alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.