Overhead Dumbbell Front Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Overhead Dumbbell Front Raise is a shoulder-focused isolation exercise that targets the anterior deltoids while also engaging the upper trapezius muscles as a secondary stabilizer. Performed by lifting a pair of dumbbells from the front of the thighs to a fully extended position overhead, this movement emphasizes controlled motion and shoulder elevation without bending the arms. It's an effective exercise for building front shoulder strength and improving overall shoulder mobility and stability. The overhead extension also adds intensity, making it more challenging than a standard front raise. Suitable for various fitness levels, it requires only a pair of dumbbells and proper form to prevent momentum and maximize muscle activation.
How to Perform
Begin by standing tall with your feet aligned at shoulder width, holding a dumbbell in each hand at your sides.
With your elbows slightly bent, let your arms hang down in front of your body, ensuring your palms face inward toward you—this is your starting position.
Without bending your elbows, exhale and slowly lift the dumbbells in front of you, raising them until your arms are fully extended above your head.
Inhale as you gradually lower the dumbbells back down to the starting position, maintaining control throughout the movement.
Continue the exercise for the desired number of repetitions, focusing on smooth, steady motions to fully engage the shoulder muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain stability and prevent unnecessary arching in the lower back.
Avoid using momentum; focus on slow, controlled lifts to fully activate the shoulder muscles.
Keep your elbows slightly bent during the entire exercise to protect the elbow joints and minimize strain.
Use a moderate weight that challenges your shoulders without compromising your form.
Don’t let the dumbbells go too high; lifting beyond shoulder height can put unnecessary strain on the shoulder joints.
Exhale as you lift the dumbbells and inhale as you lower them, ensuring controlled breathing throughout the set.
Keep your shoulders relaxed and avoid shrugging your traps during the raise to focus on the deltoids.
Perform the movement in a smooth, steady rhythm; avoid jerking or swinging the weights.
Focus on the mind-muscle connection by consciously engaging the deltoids and traps during each rep.
Rest briefly between sets to allow your shoulders to recover, but avoid excessive rest that could cool down the muscles.
How Not to Perform
Do Not Use Momentum: Avoid swinging the dumbbells or jerking your body to lift the weights. This reduces the focus on the shoulders and traps and increases the risk of shoulder strain or injury. Always control the motion.
Do Not Lock Your Elbows: Keep a slight bend in your elbows throughout the exercise to prevent unnecessary stress on the elbow joints and to better engage the shoulders.
Do Not Overextend the Arms: Lifting the dumbbells too high (above shoulder height) can place unnecessary strain on the shoulder joints. Stop when your arms are fully extended overhead, but not beyond.
Do Not Shrug the Shoulders: Avoid elevating your shoulders toward your ears during the lift. Shrugging takes focus away from the deltoids and engages the traps in a way that's not intended for this movement.
Do Not Arch Your Lower Back: Keep your core engaged and avoid leaning back as you lift the weights. Arching the back can lead to lower back strain, and it takes away from the target muscle activation in your shoulders.
Do Not Rush the Movement: Perform each rep with a deliberate pace. Rushing or performing the movement too quickly can lead to poor muscle engagement and increase the risk of injury.
Do Not Use Excessively Heavy Weights: Using weights that are too heavy can compromise your form and lead to using momentum to lift the dumbbells. Choose a weight that allows for controlled, proper form.
Do Not Let the Dumbbells Swing Down: When lowering the dumbbells, avoid letting them drop quickly. The descent should be as controlled as the lift to maximize muscle activation and prevent shoulder injuries.
Do Not Neglect Proper Breathing: Hold your breath or improper breathing can cause tension and disrupt the rhythm of the exercise. Breathe out while lifting the weights and breathe in as you lower them.
Do Not Forget to Focus on the Shoulders: Ensure you're engaging your shoulder muscles with each lift. If you're focusing too much on other body parts or using your arms too much, you may not fully activate the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
