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Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Standing Dumbbell Straight-Arm Front Delt Raise Above Head

  1. Step 1. Hold the dumbbells in front of your thighs, palms facing your thighs.
  2. Step 2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
  3. Step 3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
  4. Step 4. Slowly return to the starting position using the same path as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted by the overhead front raise?

This exercise specifically isolates the anterior deltoid. Moving the weight above head height also increases engagement of the serratus anterior and upper trapezius for scapular upward rotation.

What is the proper arm position during the movement?

Maintain a slight bend in the elbows to protect the joints while keeping the arms mostly straight. Ensure the palms face each other or the floor to maintain tension on the front delts.

What are the most common mistakes to avoid during this lift?

Avoid using excessive momentum or leaning the torso back to swing the weights up. Controlled movement is essential to ensure the shoulders perform the work rather than the lower back.

How should a beginner progress with this exercise?

Beginners should start with light dumbbells or a resistance band to master the full range of motion. Focus on reaching the overhead position without shrugging the shoulders excessively.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. This high-volume approach is effective for isolation movements where maintaining strict form is more important than heavy loading.

Sample sets & reps for Standing Dumbbell Straight-Arm Front Delt Raise Above Head

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

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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