How to Do Front Raises for Bigger, Stronger Front Delts

If you’ve ever looked in the mirror and thought, “I wish my shoulders popped just a little more,” you’re in the right place. The front raise is one of those deceptively simple moves that can turn flat, unimpressive shoulders into boulder-like delts that stand out in any T-shirt.

It’s not just about looking good (though that’s a huge bonus). Strong anterior deltoids — the muscle group targeted by the front raise — help you lift, push, and carry better in everyday life. Whether you’re hoisting a suitcase overhead, carrying groceries, or pressing a barbell, your front delts are quietly doing the heavy lifting.

In this guide, we’ll cover:

The front raise is a fundamental shoulder isolation exercise that specifically targets your anterior deltoids – the front portion of your shoulder muscles. Think of it as the sculptor’s chisel for creating that impressive shoulder cap that makes you look broader and more powerful.

But here’s what most people don’t realize: front raises aren’t just about looking good (though they help with that!). They’re crucial for:

• Improving your bench press and overhead pressing strength
• Creating better shoulder stability and balance
• Preventing shoulder impingement and injury
• Developing functional strength for daily activities 

Your front delts work every time you lift something in front of your body, push a heavy door, or reach for something on a high shelf. Strong front delts make life easier and safer!

Before we dive into technique, let’s talk about what’s happening when you perform front raises. Your shoulders are complex joints with three main deltoid heads:

Anterior Deltoids (Front Delts): These are the stars of the front raise show. They lift your arm forward and help with shoulder flexion.

Medial Deltoids (Side Delts): While not the primary movers, they assist in stabilizing the movement.

Posterior Deltoids (Rear Delts): These guys work as stabilizers to keep your shoulder blade in proper position.

Supporting Cast:

• Serratus Anterior: Helps with shoulder blade movement
• Upper Chest: Assists in the lifting motion
• Core Muscles: Stabilize your torso throughout the movement

Understanding this anatomy helps you feel the right muscles working and perform front raises more effectively!

We’ll start with the dumbbell front raise, the most common version.

Step 1: Set Your Stance

• Stand tall, feet shoulder-width apart.
• Hold a dumbbell in each hand, arms in front of your thighs, palms facing down or inwards.

Step 2: Brace

• Tighten your core.
• Keep a slight bend in the knees.

Step 3: Lift

• Raise the dumbbells in front of you in a controlled motion.
• Stop when your arms are parallel to the floor (shoulder height).

Step 4: Lower

• Slowly return to the starting position.
• Avoid letting gravity take over — control the descent.

Reps & Sets for Beginners:

• 3 sets of 10–12 reps with light to moderate weight.

• Better focus on one side at a time
• Helps identify and fix muscle imbalances
• Allows for better core engagement
• Easier to maintain perfect form

Double Arm Benefits:

• More time-efficient
• Greater overall muscle activation
• Better for building strength and mass
• Challenges your stability more

Choose based on your goals and experience level. Beginners should start with single-arm variations!

Ready to add some serious weight to your front raises? Barbell front raises allow you to use heavier loads and create massive tension in your front delts.

How to Do Barbell Front Raises

Setup:

• Hold a barbell with an overhand grip, hands about shoulder-width apart
• Stand with feet hip-width apart
• Keep the bar against your thighs to start
• Maintain a slight forward lean of your torso
• Engage your core for stability

The Movement:

• Lift the barbell straight out in front of you
• Keep your arms straight but not locked
• Raise the bar to shoulder height
• Control the weight on the way down
• Don’t let the bar touch your thighs between reps

Why Barbell Front Raises Rock:

• Allows for progressive overload with heavier weights
• Both arms work together, preventing imbalances
• Great for building overall front delt mass
• More challenging for your core and stability

Barbell Front Raise Variations:

• Wide Grip: Targets different muscle fibers
• Narrow Grip: Increases range of motion
• EZ-Bar Front Raises: More comfortable wrist position
• Behind-the-Back Front Raises: Unique angle and challenge

Cable front raises provide something dumbbells and barbells can’t – constant tension throughout the entire range of motion. This makes them incredibly effective for muscle growth and definition.

Cable Machine Front Raise Setup

Equipment Setup:

• Set the cable at the lowest position
• Use a straight bar, rope, or single handle
• Stand facing away from the machine
• Position yourself so there’s tension even at the bottom

Movement Execution:

• Start with the cable attachment at your thighs
• Lift straight out in front of you with control
• Feel the resistance throughout the entire movement
• Squeeze at the top for maximum muscle activation
• Lower slowly to maintain constant tension

Don’t have dumbbells or cables? No problem! Plate front raises are a classic exercise that many old-school bodybuilders swear by.

How to Do Plate Front Raises

Setup:

• Hold a weight plate with both hands at the 3 and 9 o’clock positions
• Start with the plate against your thighs
• Stand with feet hip-width apart
• Keep your core tight and shoulders back

The Movement:

• Lift the plate straight out in front of you
• Keep your arms straight throughout
• Raise to shoulder height and pause
• Lower with control back to the starting position
• Feel the burn in your front delts!

Resistance bands are the ultimate portable gym! Band front raises offer unique benefits that you can’t get from traditional weights, making them perfect for home workouts, travel, or adding variety to your routine.

Setup:

• Stand in the center of a resistance band with both feet
• Hold the handles or ends of the band in each hand
• Start with your arms at your sides, palms facing back
• Keep feet hip-width apart for stability
• Adjust tension by stepping wider or narrower on the band

The Movement:

• Lift your arms straight out in front of you
• Keep a slight bend in your elbows throughout
• Raise to shoulder height while maintaining band tension
• Squeeze your front delts at the top
• Slowly return to the starting position, fighting the band’s resistance
• Feel the constant tension throughout the entire movement

Front Raise → Targets front (anterior) delts → Better for pushing strength & shoulder definition from the front.

Lateral Raise → Targets side (lateral) delts → Better for widening your shoulders and building that V-taper look.

Choose Front Raise if:

• You want to improve pressing lifts (bench press, overhead press).
• Your front delts lag.
• You’re after that strong, squared-off shoulder look from

Choose Lateral Raise if:

• You want wider shoulders for a stronger V-taper.
• Your front delts are already developed from pressing (which is common).
• You’re trying to balance shoulder proportions and avoid “front-heavy” development.

The Problem: Heavy weight leads to poor form, momentum, and reduced muscle activation.

The Fix: Start lighter than you think you need. Your front delts are smaller muscles that don’t need massive weight to grow.

The Problem: Raising your arms above shoulder level shifts stress from your deltoids to your neck and upper trapezius muscles.

The Fix: Stop at shoulder height. Imagine you’re pouring water out of a pitcher – that’s your end position.

The Problem: Swinging turns an isolation exercise into a momentum-driven movement that doesn’t effectively target your delts.

The Fix: Control the weight on both the way up and down. If you can’t control it, it’s too heavy!

The Problem: Dropping the weight quickly misses half the muscle-building potential of the exercise.

The Fix: Take 2-3 seconds to lower the weight. This eccentric phase is crucial for muscle growth.

The Problem: Starting with weights too far forward or behind changes the exercise mechanics.

The Fix: Start with weights at your sides or against your thighs, then lift straight out in front.

Rep Range: 8-15 reps Sets: 3-4 sets Rest: 60-90 seconds between sets Frequency: 2-3 times per week

Sample Hypertrophy Protocol:

• Dumbbell front raises: 4 sets of 12 reps
• Cable front raises: 3 sets of 15 reps
• Plate front raises: 2 sets of 20 reps (as a finisher)

Rep Range: 3-6 reps Sets: 4-5 sets Rest: 2-3 minutes between sets Frequency: 2 times per week

Sample Strength Protocol:

• Barbell front raises: 5 sets of 5 reps
• Heavy dumbbell front raises: 4 sets of 6 reps
• Focus on progressive overload week by week

Rep Range: 15-25+ reps Sets: 2-3 sets Rest: 30-45 seconds between sets Frequency: 3-4 times per week

Sample Endurance Protocol:

• Light dumbbell front raises: 3 sets of 20 reps
• Cable front raises: 3 sets of 25 reps
• Plate front raises: 2 sets of 30 reps

The front raise isn’t just for bodybuilders chasing a perfectly sculpted set of shoulders — it’s a move with benefits for almost everyone who wants upper-body strength, stability, and injury prevention.

Front raises might look simple, but they’re incredibly effective when performed correctly. The key is to start with perfect form, progress gradually, and maintain consistency in your training.

Remember, building impressive shoulders takes time and dedication. Your front delts are relatively small muscles that don’t need massive weights to grow. Focus on feeling the muscle work, use a full range of motion, and be patient with the process.

Whether you choose dumbbells, barbells, cables, or plates, the most important factor is consistent, progressive training with proper form. Your future self will thank you when you’re rocking those impressive, well-developed shoulders that turn heads wherever you go.

Now stop reading and start raising! Your front delt transformation begins with your very next workout. What variation will you try first?