Quick Answer
Overhead Front Raise is a intermediate strength exercise that targets your shoulders. It uses a dumbbell. Stand tall, hold DB each hand, arms front thighs.
Video Tutorial
How to Perform the Overhead Front Raise
- 1
Stand tall, hold DB each hand, arms front thighs.
- 2
Slight elbow bend.
- 3
Raise DBs forward/upward in arc.
- 4
Lift until arms fully extended overhead.
- 5
Keep core tight.
- 6
Lower slowly.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Overhead Front Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Overhead Front Raise work?
The Overhead Front Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Overhead Front Raise?
The Overhead Front Raise needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Overhead Front Raise suitable for beginners?
The Overhead Front Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Overhead Front Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Overhead Front Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.