How many sets and reps of the neutral-grip dumbbell front raise should a beginner do?

Do 2 to 3 sets of 10 to 12 reps with a light pair of dumbbells, pausing briefly at shoulder height each rep. Progress by adding a one-second hold at the top before adding any weight.

What can I do instead of the neutral-grip dumbbell front raise without dumbbells?

A light resistance band anchored under both feet, raised the same way with palms facing in, trains the same front delts. Two filled water bottles held with palms facing each other give a similar light load too.

What is the neutral-grip dumbbell front raise good for, and when is it not the right pick?

It targets the front delts in a shoulder-friendly grip for lifters whose shoulders nag on a palms-down raise, with a touch of forearm work added in. It's a poor pick as a primary shoulder mass builder, since the front delts already get plenty of work from pressing, so it fits better as a light accessory than a main lift.

Beginner

Neutral-Grip Dumbbell Front Raise

Keeping the palms facing in through the raise puts the shoulder in a friendlier position for many lifters and still loads the front delt hard. The neutral grip also brings a little forearm into play. It is a solid choice if the standard palms-down front raise nags your shoulders.

Equipment: Dumbbell
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Anterior
Browse by movement: Shoulder Raise

How to do it

1
Stand tall with a dumbbell in each hand, palms facing each other, arms at your thighs.
2
Brace your core and set a soft bend in the elbows.
3
Raise both dumbbells forward and up to shoulder height, keeping palms facing in.
4
Hold the top for a beat.
5
Lower under control back to the thighs.
6
Repeat for the prescribed reps without swinging.

Tips

Keep the thumbs pointing up throughout to hold the neutral grip.
Stop at shoulder height rather than swinging overhead.
Keep the traps relaxed so the front delt does the lifting.

Variations

Common mistakes

The torso leans back as the dumbbells rise, letting gravity and the lower back do part of the lift instead of the front delts.
A quick dip and drive from the knees launches the weight the first few inches, turning a strict raise into a mini push-press.
Raising one arm noticeably ahead of the other turns a two-arm raise into an alternating one without anyone deciding to change the exercise.
The wrists cock back under the weight of the dumbbells, transferring strain to the wrist instead of keeping the load stacked over the forearm.
Dropping the weight fast on the way down instead of matching the lifting tempo skips half of the muscle's work for that rep.

Frequently asked

How many sets and reps of the neutral-grip dumbbell front raise should a beginner do?: Do 2 to 3 sets of 10 to 12 reps with a light pair of dumbbells, pausing briefly at shoulder height each rep. Progress by adding a one-second hold at the top before adding any weight.
What can I do instead of the neutral-grip dumbbell front raise without dumbbells?: A light resistance band anchored under both feet, raised the same way with palms facing in, trains the same front delts. Two filled water bottles held with palms facing each other give a similar light load too.
What is the neutral-grip dumbbell front raise good for, and when is it not the right pick?: It targets the front delts in a shoulder-friendly grip for lifters whose shoulders nag on a palms-down raise, with a touch of forearm work added in. It's a poor pick as a primary shoulder mass builder, since the front delts already get plenty of work from pressing, so it fits better as a light accessory than a main lift.

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