{"id":10259,"date":"2023-02-23T22:03:27","date_gmt":"2023-02-23T22:03:27","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=10259"},"modified":"2023-06-06T11:08:35","modified_gmt":"2023-06-06T11:08:35","slug":"how-to-do-dumbbell-front-raises-properly","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/how-to-do-dumbbell-front-raises-properly\/","title":{"rendered":"How to Do Dumbbell Front Raises Properly"},"content":{"rendered":"

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Dumbbell front raises are a classic muscle-building exercise that can build strong, shapely shoulders if you do them properly. Check out our guide to shoulder front raise technique, weight, and equipment.<\/p>\n

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What are dumbbell front raises?<\/h2>\n

Dumbbell front raises are one of the most popular exercises for shoulder day in the gym. But not everyone gets the technique right. When you do them properly, dumbbell front raises are effective even at pretty light weights. So let\u2019s take things right back to basics to explore the benefits of front raises, muscles worked, and how much weight to use for front raise workouts.<\/p>\n

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Benefits of the dumbbell front raise<\/h2>\n

This article is going to talk about shoulder front raises using a pair of dumbbells, but it\u2019s worth knowing that dumbbells aren\u2019t the only way to do a front raise. You could also use kettlebells, a barbell, or a fixed barbell. But dumbbells are the easiest and most accessible way to do a front raise. Using dumbbells means you can work each arm separately (so the strongest side won\u2019t take over).<\/p>\n

The shoulders are made up of three major parts: the front deltoids, side or lateral deltoids, and rear deltoids. The front delts are the muscles that attach into your chest, and give that rounded shape to the front of your shoulders.<\/p>\n

Dumbbell front raises are a great exercise for building strength, size, and mass in your front deltoids. What is the difference between front and lateral raises? Front raises work mostly the anterior deltoids (and some chest) and lateral raises develop the outside part of the shoulder. If you want to develop great-looking shoulders with amazing shape, you need to work your front delts as well as every other part of the shoulder.<\/p>\n

But that\u2019s not the only benefit of the dumbbell front raise. This exercise also improves your shoulder mobility and stability, and can even work your abs and core.<\/p>\n

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Muscles worked in dumbbell front raise<\/h2>\n

The main muscles worked in a dumbbell front raise is that front deltoid (officially called the anterior deltoid). That\u2019s not all: front raise will also work the lateral or side delts, biceps, trapezius at the top of your back, and the chest to some extent.<\/p>\n

The best way to make your dumbbell front raise work more muscles is to use different weights and angles, by doing standing front raise (instead of sitting) or by changing the angle of the bench for seated front raise.<\/p>\n

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How to do dumbbell front raise<\/h2>\n

Get your dumbbell front raise technique right and you will build more muscle and protect your shoulders without having to use insanely heavy weights. There are two ways to do a dumbbell front raise: standing or seated on a bench. Let\u2019s go through both options.<\/p>\n

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How to do standing dumbbell front raise<\/h2>\n

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Stand with feet shoulder width apart<\/h3>\n

Facing a mirror can be useful so you can see how high you are raising the dumbbells, but it\u2019s not vital.<\/p>\n

Start with the dumbbells in front of you<\/h3>\n

Hold the dumbbells one in each hand, and have your arms down in front of you so the dumbbells are resting on the front of your thighs (palms facing towards you).<\/p>\n

Perform the dumbbell front raise<\/h3>\n

Lift your arms to around eye-height, keeping your arms straight (a slight bend at the elbows is OK) and your palms facing downwards.<\/p>\n

Lower the weight with control<\/h3>\n

Once you have lifted the dumbbells to eye-height, lower the weights back down with control.<\/p>\n

Don\u2019t swing the weights<\/h3>\n

It\u2019s important to use your shoulder muscles throughout the front raise, and the best way to do this is to avoid swinging the weights or throwing your body backwards. Hold your core and glutes tight. Having a slight bend in your knees can help keep your body still.<\/p>\n

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How to do seated dumbbell front raise<\/h2>\n

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Set up your bench<\/h3>\n

Changing the angle of your bench will slightly alter how you do a seated dumbbell raise. Putting the backrest straight will work the shoulders more, and leaning the backrest back slightly will bring in more of the chest muscles.<\/p>\n

Sit on the bench<\/h3>\n

Sit on the seat of the bench with feet planted on the ground, dumbbells resting in your lap.<\/p>\n

Begin the front raise<\/h3>\n

Take the dumbbells off your lap ad lower your arms down by your sides, palms facing down ad slightly inwards.<\/p>\n

Perform a seated front raise<\/h3>\n

Lift the weights slowly up to about eye-height, with straight or very slightly bent arms. Pause at the top then lower back down with control.<\/p>\n

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Dumbbell front raise variations<\/h2>\n

Seated and standing dumbbell raises are just two ways to vary this important shoulder exercise. You can also do different variations with gym machines and strength equipment. Are seated front raises better than standing? Some people would say so, because they remove the temptation to swing the body and use momentum.<\/p>\n

Cable front raise<\/h3>\n

Using a cable machine keeps the tension on your front deltoid throughout the movement. Set up a low cable and use handles or a straight bar attachment to do either single-arm or double-arm cable front raises.<\/p>\n

Prone incline dumbbell front raise<\/h3>\n

This is a great variation to prevent using momentum in a front raise. Set up a bench on an incline and lie face down with your arms either side of the bench. Do dumbbell front raises in this position.<\/p>\n

Hammer dumbbell front raise<\/h3>\n

To do hammer front raises, change your grip from palms-down to palms facing each other. This slightly changes the muscles you will work.<\/p>\n

Barbell front raise<\/h3>\n

You can use a barbell to do front raises, but be aware that your dominant side is likely to take over especially as you fatigue.<\/p>\n

Plate front raise<\/h3>\n

Doing front raises with a weights plate is a brilliant way to switch up not just the load, but your grip too. You will naturally use a hammer grip (palms facing each other) which works a slightly different part of the front deltoid.<\/p>\n

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Common dumbbell front raise mistakes<\/h2>\n

<\/p>\n

Lifting too heavy<\/h3>\n

There\u2019s no need to lift really heavy dumbbells. If you use great technique and keep the reps slow and controlled you will feel the burn even with light dumbbells.<\/p>\n

Using momentum<\/h3>\n

Don\u2019t use your body to swing the weights up during a dumbbell front raise, you are just cheating yourself out of the proper movement.<\/p>\n

Going too high<\/h3>\n

There\u2019s no need to lift the dumbbell any higher than eye-level to perform front raises properly.<\/p>\n

Not controlling the negative<\/h3>\n

Pay attention to the negative (lowering) part of each rep rather than letting the weight swing back down quickly.<\/p>\n

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How to add a front raise to your workout<\/h2>\n

How many times a week should you do dumbbell front raises? We recommend you add them in just once per week, because the shoulders (and especially the front deltoids) get a lot of work from other exercises like overhead pressing, dips, press ups and any chest workouts.<\/p>\n

Be sure to switch up the type of front raise exercises you do. Even if you want to stick to dumbbell front raises, there are lots of variations. You can do standing dumbbell front raise, seated dumbbell front raise, and alternating dumbbell front raises as a way to work your shoulders.<\/p>\n

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Front raises for shoulders and chest<\/h2>\n

Dumbbell front raises are one of the best exercises for the front of the shoulders, biceps, and chest. They are beginner-friendly and can be scaled upwards as you get stronger. There\u2019s no limit to front raises, which is why they\u2019re an essential part of every good shoulder workout.<\/p>\n

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Dumbbell front raises are a classic muscle-building exercise that can build strong, shapely shoulders if you do them properly. Check out our guide to shoulder front raise technique, weight, and equipment.What are dumbbell front raises? Dumbbell front raises are one of the most popular exercises for shoulder day in the gym. But not everyone gets […]<\/p>\n","protected":false},"author":26,"featured_media":6394,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n

When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n

But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n

So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What is the stair climber?<\/h4>\r\n\u00a0\r\n

The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n

There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n

The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n

The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n

StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

How do you use the stair climber?<\/h4>\r\n\u00a0\r\n

The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n

Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n

But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n

Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n

It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n

Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n

An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n

If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n

Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n

The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n

Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n

And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n

The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n

Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n

Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n

There are plenty of gyms with StairMasters. <\/p>\r\n\r\n

Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n

Stair climber workouts<\/h4>\r\n\u00a0\r\n

The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n

Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\n

Ready to take your climber workout to the next level? Pun intended. With Hussle, you can make your fitness routine flexible by getting access to multiple gyms in whenever, and wherever you like. <\/p>\r\n\u00a0\r\n\u00a0\r\n\"\"<\/a>\r\n\u00a0","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[106,3],"tags":[],"acf":[],"infloai":null,"yoast_head":"\nHow to Do Dumbbell Front Raises Properly | The Hussle Blog<\/title>\n<meta name=\"description\" content=\"How to Do Dumbbell Front Raises Properly - Find Out More And Visit Hussle Today For Gym Passes & Memberships Near You.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hussle.com\/blog\/how-to-do-dumbbell-front-raises-properly\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do Dumbbell Front Raises Properly | The Hussle Blog\" \/>\n<meta property=\"og:description\" content=\"How to Do Dumbbell Front Raises Properly - 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