Double Dumbbell Front Raise

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a pronated grip (palms facing down). 2. Keep your elbows slightly bent and your arms hanging at your sides. 3. Engage your core and maintain a neutral spine throughout the movement. 4. Inhale and raise the dumbbells in front of you simultaneously until they reach shoulder height, keeping the motion controlled. 5. Exhale as you slowly lower the dumbbells back to the starting position, ensuring that you do not swing or use momentum.

Common mistakes to avoid

1. Lifting the dumbbells too high, which can strain the shoulder joint. 2. Using momentum by swinging the weights or leaning back, rather than using the shoulder muscles. 3. Not keeping the elbows slightly bent during the lift, which can put undue stress on the joints.

Benefits

Specific benefits of the exercise

Strengthens the anterior deltoids and improves shoulder stability, helping to build shoulder mass and enhance performance in other exercises.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see increased shoulder definition and strength within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build shoulder strength and endurance, as well as those interested in bodybuilding or improving upper body aesthetics.

Scientific studies supporting its effectiveness

Studies have shown that shoulder flexion exercises like the double dumbbell front raise target the anterior deltoids effectively, contributing to shoulder hypertrophy and strength improvements (American Journal of Sports Science).

Variations

Beginner modifications

1. Perform the exercise with lighter weights to focus on form. 2. Reduce the range of motion by raising the dumbbells only to chest height.

Advanced progressions

1. Increase the weight of the dumbbells for higher resistance. 2. Add an isometric hold at the top of the movement to increase time under tension.

Integrations

Complementary exercises

Incorporate lateral raises and shoulder presses to target all parts of the shoulder for a comprehensive shoulder workout.

Super set recommendations

Super set with lateral raises or bent-over reverse flyes to further engage the shoulder muscles without extended rest periods.

Sample workout routines

Sample routine: 1. Double Dumbbell Front Raise: 3 sets of 10-15 reps 2. Dumbbell Shoulder Press: 3 sets of 10-12 reps 3. Lateral Raises: 3 sets of 10-12 reps

Exercise combinations

Combine with push-ups and tricep dips for a complete upper-body workout routine.

Best time to do this exercise in your workout

Best performed after a warm-up in the workout, ideally as part of an upper body or shoulder-specific routine, either at the beginning or middle of the workout for maximum energy and focus.