Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Standing Dumbbell Straight-Arm Front Delt Raise Above Head is a strength - full shoulder flexion with extended arms exercise involving Anterior deltoid, Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Serratus anterior
Secondary muscles: Upper trapezius, Pectoralis major, clavicular head, Rotator cuff muscles, Rectus abdominis
Exercise type: Strength - full shoulder flexion with extended arms

Exercise technique

Load
Hold the dumbbells in front of your thighs with your palms facing your legs.
Base
Take a balanced stance and soften your knees.
Arms
Leave a small, fixed bend in your elbows.
Lift
Raise your arms forward through a semicircular arc.
Overhead
Reach overhead while allowing natural upward rotation at your shoulders.
Limit
Stop at the angle you can reach without arching your lower back.
Lower
Slowly return along the same arc to the fronts of your thighs.

Key technique points

Limit the overhead angle to a comfortable range.
Do not forcefully lock your elbows.
Keep your ribs down.
Raise both weights evenly.
Do not extend your neck forward.
Start with light dumbbells.

Common mistakes

Arching the lower back

Do not gain overhead range through torso hyperextension.

Pinning the shoulders down

Do not prevent your shoulder blades from rotating upward as your arms rise.

Swinging through the hips

Do not use momentum to overcome the long arm lever.

Bending the elbows

Do not turn the front raise into a shoulder press.

Forcing the range

Do not try to reach fully overhead if your shoulders are uncomfortable.

Dropping on the descent

Do not surrender the long path to gravity without control.

Frequently asked questions