Technique Summary

Begin with placing your feet at shoulders width. Hold the dumbells with  an overhand grip, resting them against the front of your quads or slightly to the side.  Raise one hand at a time to eye level or parallel to the floor. Breathe out as you raise the weight and breathe in as you lower it.

 

Technique Details

Keep your arms straight, with a slight bend at the elbow, as you perform the dumbbell front raises.  When you raise the weight, your upper arm, shoulder to elbow, will move in an arc perpendicular to your body.  The weight, however, will go up in front of your face.

Shoulder injuries are very common in weight training.  To enhance mobility of your arm the shoulder joint is not very well protected (for example the hip joint is embedded and protected by your pelvis).  To avoid injury pace yourself as you perform this exercise.  Do not swing the weight and do not lean backwards.  Adjust the placement of your feet if you are having trouble balancing yourself.   Introducing a slight bend in the knees may help.

If you experience friction in your shoulder, odds are you are doing the dumbbell raises incorrectly.  The most common mistake that could lead to pain and injury is bringing the shoulder forward as you lift.  Before you begin the exercise, stand naturally in front of the mirror.  You shoulders will be at your sides.  You could practice raising your arms forward without weight to see what execution is optimal for you.

The front dumbbell raises could be performed by alternating arms or by bringing both arms up simultaneously.   If you are having trouble balancing or stabilizing your body, you may find it helpful to do this exercise at an incline bench.  Simply sit on the incline bench, facing the back, lean on it and perform the exercise.

The front dumbbell raise uses the entire shoulder, mainly stimulating the anterior deltoid (front shoulder).  It also works the clavicular head of your chest.