How to do the Dumbbell Straight-arm Front Raise to Overhead
Hold the dumbbells in front of your thighs, palms facing your thighs.
Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
Slowly return to the starting position using the same path as you inhale.
Repeat for the recommended amount of repetitions.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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