Dumbbell front lifts are more than just a shoulder isolation exercise—they can be the foundation of a powerful full-body workout. With the right structure, tempo, and movement combinations, a 35-minute dumbbell front lift workout can help you sculpt your shoulders, strengthen your core, and ignite total-body fat loss. In this guide, we’ll walk you through a complete SEO-optimized workout plan that transforms a simple lift into a metabolic and strength-building powerhouse.
Dumbbell front lifts primarily target the anterior deltoids, but when incorporated into a full-body circuit, they engage the core, upper chest, back, arms, and even the lower body. The movement also requires balance and stability, especially when performed in standing or lunge positions. This makes front lifts an excellent tool in full-body training.
To get started, you’ll need:
The workout is divided into three main phases:
Each phase is essential for injury prevention, performance, and recovery.
Spend 5 minutes preparing your joints, muscles, and heart rate. Here’s a quick warm-up:
This dynamic warm-up increases blood flow and primes your body for front lift movement patterns.
This circuit combines dumbbell front lifts with compound and isolation exercises to target the entire body. Complete each movement for 45 seconds with 15 seconds rest between sets. Repeat the full circuit 3 times.
Targets the front delts, core, and upper chest.
Tip: Lift with control; avoid swinging.
Reps: 45 seconds of steady, controlled motion.
Combines lower body with shoulder activation.
Form: Perform a squat, then stand and lift the dumbbells to shoulder height.
Muscles worked: Quads, glutes, delts, core.
Adds stability challenge and lower body activation.
Tip: Step back into a lunge while raising the dumbbells.
From a plank position, row one dumbbell then raise it to shoulder level.
Targets: Back, shoulders, arms, and abs.
Hold one dumbbell, twist the torso side to side, then perform a front lift.
Focus: Obliques, shoulders, and coordination.
Start with a dumbbell clean from hips to shoulders, then front lift.
Power combo: Engages hips, shoulders, and traps.
Deadlift the weights, then raise them forward to shoulder level.
Full-body hit: Hamstrings, glutes, traps, and delts.
Perform a squat into an overhead press, then slowly lower into a front lift and hold for 3 seconds.
Goal: Strengthen quads, glutes, shoulders, and improve endurance.
Step out laterally, perform a lunge, and finish with a front lift.
Target: Glutes, inner thighs, delts.
Stand on one leg and perform front lifts. Alternate legs each set.
Benefits: Enhances stability and core engagement.
Quickly alternate lifting dumbbells to shoulder height with strict form.
Burnout: Maximize shoulder fatigue and endurance.
Lift dumbbells to shoulder height, pause, then press overhead.
Challenge: Increases time under tension and shoulder activation.
In a plank, extend one arm forward holding a dumbbell. Alternate.
Stabilizes core and hits anterior deltoid.
Hold dumbbells at shoulder height and pulse slightly up and down.
Time: 30 seconds
Burn zone: Shoulders on fire!
Jump squat while holding dumbbells and catch them in a front raise as you land.
Explosive move: Increases power and coordination.
Stretching after your session aids muscle recovery and prevents tightness. Spend 30–60 seconds per stretch:
Hydrate and consider foam rolling your shoulders, back, and legs for added recovery.
Pairing this workout with clean nutrition helps you get faster results.
Stay hydrated throughout your workout and aim for a balanced diet of lean proteins, complex carbs, and healthy fats.
With consistency (3–4 times per week), you can expect the following benefits:
The dumbbell front lift is a surprisingly effective tool for building a stronger, leaner body when integrated into a full-body circuit. This 35-minute workout isn’t just about aesthetics—it’s about function, balance, and performance. Whether you’re a beginner looking to build a foundation or an athlete seeking variety, these movements will challenge you head to toe.
Stay consistent, fuel your body properly, and enjoy the transformation. If you want to elevate your training, consider combining this workout with other targeted sessions like kettlebell swings, push-up variations, or core-focused routines for a balanced program.
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