Dumbbell Cross-Body Front Raise

Front deltsDumbbell

A single-arm isolation exercise targeting the anterior deltoid along a cross-body diagonal path. Unilateral execution enhances focus on the target muscle while minimizing axial loading on the spine.

How to do it

1Stand tall with feet hip-width apart, holding a dumbbell in one hand in front of the opposite hip.

2Keep your torso still and maintain a soft bend in your working elbow.

3Raise the dumbbell diagonally across your torso up to shoulder height.

4Pause briefly at the top to hold peak tension in your front delt.

5Lower the dumbbell back along the same diagonal path under full control.

Common mistakes

Swinging your torso to push the weight up.

Rotating your chest with the movement instead of keeping your torso squared.

Letting the weight drop quickly on the eccentric phase.

Breathing

Exhale as you raise the dumbbell across your body, and inhale smoothly on the way down.

Make it harder or easier

To lighten the load, use a lighter dumbbell or reduce the lift height. To increase difficulty, pause at the top for two seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.