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DB Front Raise Done Right (BIGGER FRONT DELTS)

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Rating: 4.0; Vote: 1

Dumbbell front raises are one of the most classic shoulder exercises for building the front deltoids. That said, the way this exercise is performed traditionally, ignores one of the most important aspects of the exercise that helps your delts to grow in the first place. In this video, I show you how to change the way you do your front dumbbell raises to build much bigger shoulders and delts. In the classic front dumbbell deltoid raise, you stand with your dumbbells held in front of your thighs with your arms held straight. From here, you begin to slowly raise the db-s out in front of you as you bring them to approximately shoulder height. From here, you lower the weight slowly back down to the front of your thighs. The problem with performing this exercise in this manner is that you are not allowing your front deltoids to experience a stretch in any portion of the movement. As you should know, placing tension on a muscle while in it-s stretch position is one of the fastest ways to ensure adequate overload and growth. The eccentric load on a muscle is one of the most sure fire ways to put tension on the muscles to stimulate new size and growth. That said, in order to change this exercise slightly and easily to allow this shoulder exercise to start helping you grow larger front delts you just need an incline bench. Set up your incline bench to about a sixty degree angle (so it is 30 degrees set back from the vertical. This amount of incline is just enough to create the possibility for your arms to hang down at your sides and into extension at the bottom of the rep. With the job of the front deltoids being to flex or raise your shoulder up in front of you, in order to place the muscle on stretch you would want to bring your shoulder into extension behind your body at some point in the movement. This accomplishes this. Not only does it do so, but it does so with a weighted load. Try performing just a few reps out of this position and compare it to how your front delts feel when you do it from a traditional standing position. You will no doubt feel it more where you are wanting to and therefore will get more out of your delt training by doing it. For a complete step by step workout and nutrition program that puts tips like these in your hands in order to help you get much more out of your workouts, head to and get the ATHLEAN-X Training System. Start building impressive delts, legs, abs, and an overall ripped athletic physique by training like an athlete
Date: 2022-04-22

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Comments and reviews: 10

cliff
I truly believe my front delts are too weak. No matter how good my form is when doing standing db curls or db bench presses, I always feel that my shoulders are what gives out first. I know i need to get stronger shoulders but i always have discomfort that doesn't seem normal. I understand that putting the arm in external rotation provides increases the subacromial space by moving the greater tubercle aside, but if i do a front raise in the palms up position it seems to hurt more. Is shoulder flexion in an externally rotated position problematic? (i'm guessing bicep tendonitis or decreased rom from subscapularis tightness.
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Kirahk
Hey Jeff,
this is an awesome tip as ususal and I can't wait to integrate that to my shoulder workout.
I have one quesrion for you though.
In your videos that are about fat loss and cardio you are always just mentioning the treadmill.
So my question is, what do think of bike cykling or riding the stationary bike?
You can choose different types of programs and they allow me to spent about 20 minutes a day on high intensity cardio.
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CRDtheCBR
Jeff,
What is your opinion on standing full frontal raises? I hardly ever see anyone other than myself doing them at the gym, but it's one of my favorite shoulder lifts to do as I've seen good development in my shoulders (presumably from this. Is the extra motion upwards worth effort? Starting at 6 oclock position, finishing at 1 oclock. Thanks for your videos and expertise, you are THE BEST!
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-ge
Wouldn't a cable cross variant give even more stretch at the bottom? I realize the weight won't be as heavy at the top, but surely interchanging these two exercises in your program would cover both strength curves. You could emphasize the top portion of the DB front raise and emphasize the bottom portion of the cable variant.
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TheTutorialGuy
Guys i need your help! i play football and i'm a QB. i've recently started this sport so my arm strength isn't the greatest i think? here's the problem: i experience arm/shoulder pain when i throw the football. Jeff made a video on how to improve/fix this issue can somebody help me find the video?
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MZONE3D
Hey Jeff, most of the time while doing any type of dumbbell raise for shoulders (front, side, and especially rear) I get what feels like a trapped / pinched nerve in my trapezius muscle, which is painful & lasts a few days. Do you know why? and maybe how to combat this?
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DankFamous
I sold him on the idea that Jeff not only shows you great training tips but also tips on how to deal with aches and pains lol the gym member was complaining about wrist ache while holding a certain bar that's when I said athleanx and he said like athlete and lean lol
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XVI
Good lord. Try this. Do standing lateral raises with your thumbs pointed up and a slight lean forward with your torso. Then super set it into this exercise with a lighter dumbell, palms pointing up. Holy guacamole bro. I could only do like 10 pounds for 8 or 9 reps.
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tdylan
Almost without fail, I'll come in from a workout feeling pretty good about myself. Take a look at my subs and think -New AX video? Awesome! - Watch it, and Jeff will be going over the muscle group I just worked, and make me feel like a total scrub: )
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sport
Would sitting upright as you raise past the initial stretch benefit of the bench be a way to cause even more (consistent) tension on the front delt? Assuming you raise slowly with the weight, not using your movement as momentum to cheat the weight up.
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