Front Arm Raise Exercises for Shoulder strength and tone

Benefits |Getting Starting | What if I’m pregnant | How to do a front arm raise | Advanced Variations | Closing

You can quickly strengthen and tone your shoulders by performing front arm raises. You can do this great exercise in less than 15 minutes, 3 times a week for awesome results.

Exercise Benefits

Front dumbbell raises will help you get stronger shoulders and strengthen your upper core.

The simple movement focuses on the front of the shoulders, anterior deltoid and traps ( upper and lower trapezius), upper chest, arms (biceps), and wrists

Getting Starting

  • Depending on your condition, you might need to start out using 1- or 2-pound weights or no weight at all.
  • Use a very light weight the first week and then gradually add more weight such as a dumbell, kettlebell or medicine ball
  • It should feel somewhere between hard and very hard for you to lift or push the weight. If you can’t lift a weight 6 times in a row, it’s too heavy.
  • Take 3 seconds to lift a weight into place, hold for 1 second, and return in 3 seconds.

What if I’m pregnant?

Yes, you can exercise if you are pregnant. However, you must check with your pediatrician first. I recommend that you checkout the Shoulder Exercises during Pregnancy video for pointers.

How to do a front arm raise properly

Stand with your feet shoulder-width apart, and perform the following 7 steps

  1. Hold your weights straight down at your sides, with palms facing backwards.
  2. Keep arms straight, breathe out as you raise both arms in front of you to shoulder height. Focus on your arms and core
  3. Hold the position for 1 second.
  4. Breathe in as you slowly lower your arms.
  5. Repeat 10-12 times.
  6. Rest for 60-90 seconds
  7. Repeat Steps 1-6, 3-4 more times.

Advanced Variations

Looking for a more challenging exercise? Instead of standing or sitting on a stable platform, use a stability ball to add extra stress to your core.

As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms.

Finishing Up

Deceptively simple, Front dumbbell raises are an incredible exercise to quickly build shoulder, core, and even neck strength. Don’t over do it. Start with a lighter weight, move smoothly , a use a full range of motion for best long term results.


  • Talk to your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.
  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.
  • Breathe out as you lift or push, and breathe in as you relax.
  • For some exercise, you may want to start alternating arms and work your way up to using both arms at the same time.
  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.
  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.
  • Try to do strength exercises for all of your major muscle groups on two or more days per week for 30-minute sessions each, but don’t exercise the same muscle group on any two days in a row.

Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise

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