Front Raise Exercise: How-to, Benefits & Variations
Front raises target the anterior deltoid. Raise dumbbells to shoulder height with straight arms, pause, lower with control. Keep core tight.
Front Raise Exercise: How-to, Benefits & Variations
Hold a dumbbell in each hand and raise them straight in front of you to shoulder height. Your anterior deltoid does nearly all the work, with your core stabilizing to keep you from leaning backward. Front raises build the forward-reaching strength you need for putting things on shelves, lifting kids at arm's length, and pushing a stroller uphill. Light weight, strict form, and a pause at the top make every rep count.
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How to Do Front Raise Exercise
Set up in the starting position for front raise. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "When you do the double now, don't let it swing you forward. Keep yourself nice and strong."
Complete the full range of motion. "Taking one forward, bringing it back down, straight into the other side."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "If you feel like your hips are coming forward... sit those hips back."
Muscles Worked
Primary
Shoulders
Primary mover during the front raise.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The front raise directly supports this by targeting Shoulders.
Coach's Tips
"When you do the double now, don't let it swing you forward. Keep yourself nice and strong." - Sophie Jones
Sophie Jones
"Taking one forward, bringing it back down, straight into the other side." - Sophie Jones
Sophie Jones
"If you feel like your hips are coming forward... sit those hips back." - Sophie Jones
Sophie Jones
"Those of you that are feeling brave, you can double up on all of this last set now." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The front raise loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Alternating Front Raise
mediumAlternating Front Raise (Single Single Double)
highBenefits
Builds shoulders strength
The front raise targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The front raise directly addresses this.
Requires minimal equipment
No equipment needed. You can do the front raise at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the front raise with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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