Standing front dumbbell raises work the deltoid and shoulder muscles. Performing this basic single-joint exercise incorrectly increases the risk of impingement of the shoulder, which is a painful condition of the joint. Today we reveal the pros and cons of the front dumbbell raise to increase the effectiveness of the exercise and reduce the risk of injury.
The front raise exercise involves lifting weight toward the front of your body with your elbows straight or slightly bent. This exercise targets the anterior deltoid muscle (front shoulder) and the medial deltoid muscle (lateral shoulder). Other muscles, including the rotator cuff muscles, rear deltoid muscle, and trapezius muscle, also aid in movement.
How are the front lifts done?
- Hold the dumbbells in front of your thighs with your palms facing you.
- Stand with your back straight and your feet hip-width apart.
- Look forward. Stabilize your torso by contracting your stomach muscles and pulling your shoulder blades down and together.
- Maintain this posture throughout the movement.
- Raise your elbows and shoulders at the same pace. Lead the movement with your elbows.
- When your arms come close to shoulder level, turn your thumbs slightly upward.
- Stop when your arms are parallel to the ground.
- Slowly lower the dumbbells, twisting your thumbs back to the starting position.
Everything you shouldn't do
- Don't move your torso to lift the weights.
- Keep your back straight; don't allow it to arch.
- As you lift the dumbbells, don't allow your wrists to bend. Maintain a neutral wrist position.
- Don't hold your breath; Inhale as you lower the dumbbells and exhale as you lift the weights.
- Don't use heavy weights. The front raise targets the small muscles of the shoulder. Select a weight that allows you to complete eight to 12 repetitions with good technique.
- Don't sacrifice technique for more reps.
During the front dumbbell raise, your shoulder internally rotates and this rotation can cause impingement. As you lift the dumbbell, the space between the acromion, which is a bulge at the end of the clavicle bone, and the humerus, or upper arm bone, narrows. The acromion can rub or collide with tendons or the bursa within this space. This impingement can cause weakness, numbness, and pain in the shoulder . The American Council on Exercise recommends turning your thumbs up at the top of the front lift motion to reduce the risk of impingement.
