How to do a front raise
The front raise works the front of your shoulders and your upper chest. It is a simple, strict movement that builds shoulder strength for pressing and for lifting things in everyday life.
Step by step
- Stand tall holding a light dumbbell in each hand in front of your thighs.
- Brace your core and keep a slight bend in your elbows.
- Raise your arms straight in front of you until your hands are level with your shoulders.
- Pause for a moment without leaning back.
- Lower slowly to your thighs and repeat.
Common mistakes the coach checks
- Arms too high. Stop with your hands level with your shoulders.
- Leaning back. Brace your core and keep your torso still; use a lighter weight if you have to lean back.
- Arms not high enough. Raise your arms straight in front of you until they are level with your shoulders.
- A little short. Finish each rep with your hands at shoulder height.
- Dropping the weights. Lower the weights over a second or two instead of letting them drop.
Sets and reps
Do 3 sets of 10 to 12 with light weights, and add weight only when every rep stays strict.
Make it easier or harder
- Easier: Use lighter weights, or raise one arm at a time.
- Harder: Slow the lowering, pause at the top, or hold one weight plate with both hands.
Stay safe
Keep your torso still: leaning back to swing the weight up strains your lower back. Stop at shoulder height.
Check your form with the AI coach
Prop your phone at chest height, 2–3 m to your side, from your head to your hips in view. Side-on I can see how high your arms go and whether you lean back. Then press Start training and go: there's nothing to pick, the AI detects that you're doing front raises, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.