Front raise dumbell

Purpose of the exercise

Aims to strengthen the anterior shoulder head (deltoid anterior). Improves shoulder control and muscle balance around the shoulder joint. Supports performance in pushing and overhead movements.

Supplies

• One or two dumbbells

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright with feet hip-width apart

2. Hold the dumbbell(s) in front of the thighs

3. Arms extended with slight bend in the elbows

4. Knees slightly bent

5. Core tightened

6. Shoulders low and stable

7. Look ahead

Implementation

1. Raise the arm(s) in a controlled forward direction

2. Lift to about shoulder height

3. Keep slight bend in elbows

4. Actively tighten the shoulder muscles at the top

5. Lower the arm(s) slowly and in a controlled manner

6. Maintain control throughout movement

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep core tightened
✓ Shoulders low and stable
✓ Move within a pain-free range
✓ Check the return motion

✗ Swinging the body
✗ Hollowing the lower back
✗ Using too heavy a weight
✗ Forcing arms higher than shoulder height
✗ Ignoring pain in shoulder

When this exercise?

The dumbbell front raise is used to improve targeted strength and control of the anterior shoulder head. The exercise is suitable within strength training and can be used in mid-stages of shoulder rehabilitation when controlled flexion movements are loadable again.

Due to the well-dosed load, this exercise is widely applicable, if performed correctly. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.