• MAIN MUSCLES: Front Delts
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. In the initial position, the dumbbells are located in front of the hips and almost touch them. Keep your body straight, and your arms almost straight and fixed at the elbows until the end of the approach.
  2. The dumbbells can be held either with a neutral grip (palms facing each other) or with an overhand grip (palms facing the hips).
  3. Inhale and, stopping, raise your hands in front of your chest. Do not allow movement in the elbow joint – do not straighten your arms or bend them until they are secured at the elbows. All movement is concentrated exclusively in the shoulder joint.
  4. During the lifting of the dumbbells in front of you, do not spread or fold your arms. The gap between the dumbbells should always be the same: equal to the shoulder width or slightly less.
  5. Raise the dumbbells to or above your chin. Raise reached the top point, exhale and slowly lower the dumbbells.
    Stop for a moment and do the next repetition.

NOTE: To focus more on the front deltas, hold the dumbbells with an upper grip.