WhatWorksWhat.
Front delts

Dumbbell Front Raise

Direct hit on the front of the shoulder.

Complexity · Lowhypertrophybeginner+Dumbbells
  • Front delts
  • Front delts - Front delts
  • Front delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Front delts

    Hit

    Lifts arm forward/up.

The movement

Get it right, not roughly right.

Optimal form

0:41· Jesse James West

Jeff Nippard's Method For Perfect Lateral Raises

Arms down

Parallel

Standing tall, dumbbell in front of the thigh. Lift forward and up to eye height, soft elbow bend. Lower over 2s.

Common mistakes

  • Swinging the dumbbell up with the hips.
  • Going above the head - front delts already trained by every press you do.

Where you should feel it

Direct hit on the front of the shoulder.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains front delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Plate front raise

    Hold a plate by the edges.

    100% on target

    On target

    Same target, minor adjustment.

  • Cable front raise

    Low pulley, constant tension.

    100% on target

    On target

    Same target, minor adjustment.

  • Alternating dumbbell front raise

    One arm at a time.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

Coach note

Most lifters DON'T need this - front delts are already smashed by pressing. Use only if your front delts visibly lag.