How to do a Dumbbell Underhand Front Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 221,650
- Popularity Rank
- 596th
- Difficulty
- Beginner
- Shoulders Strength
- 71 mSCORE 89th
- Equipment Required
Workouts with Dumbbell Underhand Front Raise
Target muscles worked
Instructions for Proper Form
Dumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.
- Grab a pair of dumbbells, one in each hand, and hold them to side at arm’s length with an underhand grip.
- Bend the elbows slightly and lift both dumbbells up at normal pace in front of you until the dumbbells reach shoulder level.
- Bring the dumbbells back to the starting position at a normal pace and repeat the movement.
Weight & 1 Rep Max Calculator
Average Dumbbell Underhand Front Raise standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Dumbbell Underhand Front Raise
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 245 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 71 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
3. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 65 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 54 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
5. Dumbbell Punches
26.8 mSCORESWAPPED 52 TIMESDumbbell Punches are a compound exercise that primarily targets the shoulders and arms. By incorporating dumbbells, you add resistance to the punching motion, which helps to build strength and endurance in your upper body. This exercise is great for improving functional strength, particularly for sports that require quick, explosive arm movements. Additionally, using dumbbells can help to address imbalances between the sides.
6. Elbows Out Bent Over Dumbbell Row
67.2 mSCORESWAPPED 48 TIMESElbows Out Bent Over Dumbbell Row is a variation on the more standard Bent Over Row. Like other row variations, this is a compound exercise that primarily targets your back. By keeping your elbows flared out, you can better emphasize muscle activation across a wider area of your back muscles, especially the upper back. This variation's unique arm positioning helps recruit more of your rear deltoids and rhomboids, making it a great complementary exercise.
7. Front Plate Raise
79.2 mSCORESWAPPED 48 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
8. Arnold Dumbbell Press
93.2 mSCORESWAPPED 47 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
9. Standing Single Arm Dumbbell Shoulder Press
65.4 mSCORESWAPPED 45 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 44 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.