Step by step
- Stand with a dumbbell in each hand in front of your thighs.
- With your elbows slightly bent, raise one or both arms forward to shoulder height.
- Hold for a moment at the top.
- Lower slowly.
Tip: Alternating arms helps you avoid swinging.
Common mistakes
Swinging
If you need momentum, the weight is too heavy.
Going overhead
Stop at shoulder height.
Locked elbows
Keep a slight bend.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Neutral or overhand grip?
Palms down is the classic version; palms facing each other is usually easier on the shoulder.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell front raise to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.