Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Standing Dumbbell Straight-Arm Front Delt Raise Above Head is a intermediate-level isolation in the strength category that primarily works the shoulders. It is performed with dumbbells.

How to do it

1. 1Hold the dumbbells in front of your thighs, palms facing your thighs.
2. 2Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
3. 3Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
4. 4Slowly return to the starting position using the same path as you inhale.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.