Weighted Front Raise

deltsshouldersweighted

Learn how to do the Weighted Front Raise with proper form and technique. This weighted exercise primarily targets your Delts, with secondary emphasis on Biceps, Forearms.

Weighted Front Raise exercise demonstration showing proper form

How to Do the Weighted Front Raise

Follow these steps to perform the Weighted Front Raise with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. 2Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
  3. 3Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  4. 4Repeat for the desired number of repetitions.

Weighted Front Raise Muscles Worked

Primary

delts

Secondary

bicepsforearms

Exercise Details

Equipment
weighted
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Weighted Front Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Weighted Front Raise work?

The Weighted Front Raise primarily targets your Delts. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Weighted Front Raise?

The Weighted Front Raise requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Weighted Front Raise with proper form?

Start by Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Weighted Front Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Weighted Front Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Weighted Front Raise best for?

The Weighted Front Raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

Track Weighted Front Raise in Cora

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