1. Sitting upright on the edge of an exercise bench, hold a pair of dumbbells at arms’ length by your sides, thumbs pointing forward.
2. Lift one dumbbell out in front up toward shoulder level, keeping your elbow stiff.
3. Lower the weight back down to the start position, and repeat with the other dumbbell.
Primary: Anterior deltoid.
Secondary: Upper pectoralis, trapezius.
Grip: A neutral grip (palm inward, thumb pointing forward> emphasizes the anterior deltoid. A pronated grip (palm down) allows the lateral deltoid to assist.
Variable-Grip Dumbbell Front Raise
Begin with a neutral grip (thumb forward), then rotate the dumbbell through 90 degrees during the lift so that your grip is pronated (palm down) at the top.