Standing Dumbbell Straight-Arm Front Delt Raise Above Head
This raise takes the straight-arm front raise past shoulder height and continues it overhead, keeping the elbows locked the entire time. It isolates the front of the shoulder with a longer range than a standard front raise stops at. It fits lifters who already have front-raise form down and want more range without adding load.
Why it works
Keeping the elbows straight turns the whole arm into a long lever, which makes the front deltoids work harder for the same weight than a bent-arm raise would. Continuing the arc past shoulder height into an overhead position asks the shoulder to lift through more of its full range, which is where a lot of standard front raises stop short. Because it's a single-joint isolation move with a long lever, the resistance needed is small, light dumbbells go a long way here.
Set up
- Hold a dumbbell in each hand in front of your thighs with a neutral or slightly pronated grip.
- Stand with your feet hip-width apart and a soft bend in your knees.
- Keep your elbows straight but not locked out hard.
- Brace your core so your lower back doesn't arch as the weight goes up.
How to do it
- Raise both dumbbells forward and up in a straight arc, keeping your arms fully extended.
- Continue the arc past shoulder height until your arms are overhead.
- Pause briefly at the top without shrugging your shoulders up toward your ears.
- Lower the dumbbells back down the same arc under control.
- Stop just short of your thighs before the next rep instead of letting the weights swing.
Form cues
- Keep your elbows straight the entire rep, don't let them bend to cheat the weight up.
- Keep the dumbbells traveling up the midline of your body, not out to the sides.
- Keep your ribs down so your back doesn't arch as your arms pass overhead.
- Use a lighter weight than you'd expect, the long lever makes this harder than it looks.
Breathing: Exhale as you raise the dumbbells overhead, inhale as you lower them back down.
Common mistakes
Bending the elbows partway through the raise.
Fix: Keep your arms straight from your thighs all the way overhead, even if that means using lighter dumbbells.
Arching the back to help the dumbbells overhead.
Fix: Brace your abs before you start and stop the raise if you feel your ribs flaring up.
Using momentum to swing the weights up.
Fix: Slow the lift down and control the dumbbells through the entire arc instead of jerking them upward.
How to program it
- This is a light isolation move, so 2 to 3 times a week works fine as long as your shoulders aren't already fatigued from pressing that day.
- 2 to 3 sets of 10 to 12 reps is plenty, since the straight-arm lever makes even light weight demanding.
- Place it near the end of a shoulder session, after any heavier pressing work.
- Start with dumbbells lighter than you'd use for a standard front raise and build up slowly.
Safety notes
- Stop the overhead portion if you feel pinching at the front of the shoulder and use a shorter range for that session.
- Keep the weight light enough that your form doesn't break down near the top of the arc.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
How many sets and reps of this overhead front raise should I do?
2 to 3 sets of 10 to 12 reps is enough. The straight-arm lever makes light dumbbells feel heavier than they look, so there's no need to chase high volume.
What can I do instead if I don't have dumbbells?
A resistance band anchored under your feet or a cable set at the low pulley both let you raise through the same straight-arm arc without dumbbells.
What's the difference between this and a regular front raise?
A standard front raise usually stops around shoulder height. This version continues the same arc overhead, adding range to the front deltoid without adding weight.
Why do my shoulders pinch when I raise the dumbbells overhead?
Going overhead with straight arms narrows the space the shoulder joint moves through. Lower the weight, shorten the range to just below where it pinches, and build up gradually from there.