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Front Two-Dumbbell Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Front Two-Dumbbell Raise: starting positionFront Two-Dumbbell Raise: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Front Two-Dumbbell Raise

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  3. As you inhale, lower the dumbbells back down slowly to the starting position.
  4. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Front Two-Dumbbell Raise

Questions

What muscles does the Front Two-Dumbbell Raise work?

Mainly the shoulders.

Is the Front Two-Dumbbell Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Front Two-Dumbbell Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.

How many sets and reps of the Front Two-Dumbbell Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).