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Front Two-Dumbbell Raise

The Front Two-Dumbbell Raise primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Front Two-Dumbbell Raise

  1. Step 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. Step 2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  3. Step 3. As you inhale, lower the dumbbells back down slowly to the starting position.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the front two-dumbbell raise target?

This isolation exercise primarily targets the anterior deltoid, which is the front portion of the shoulder. It helps develop shoulder width and definition without significant involvement from other muscle groups.

What is the ideal hand position for this movement?

You can use a neutral grip with palms facing each other or a pronated grip with palms facing down. A neutral grip often reduces shoulder impingement risk and feels more natural for many lifters.

What is a common mistake to avoid during the lift?

Avoid using momentum or swinging the torso to move the weights upward. Maintain a slight bend in the elbows and keep the core tight to ensure the shoulders are doing the work.

How should a beginner progress with this exercise?

Beginners should start with light weights to master the mind-muscle connection. Alternating arms instead of raising both simultaneously can help maintain better control and balance.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a slow eccentric phase to maximize time under tension for the anterior deltoids.

Sample sets & reps for Front Two-Dumbbell Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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