Shoulders · Dumbbell
Spider Front Raise
How to do the spider front raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face-down on an incline bench with dumbbells hanging below your shoulders. With a slight bend in the elbows, raise the weights forward to shoulder height, pause briefly, then lower slowly.
- 1Front-delt burn with smooth control, keeping the traps quiet.
Common mistakes
- Swinging the weights, shrugging the shoulders up, or bouncing at the bottom.
Muscles worked
The spider front raise mainly works the front delts, with the side delts assisting.
- Front DeltsPrimary
- Side DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper TrapsMinor
Spider Front Raise strength standards
See how your spider front raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM10 lb
Silvere1RM20 lb
Golde1RM37.5 lb
Platinume1RM57.5 lb
Diamonde1RM67.5 lb
Champione1RM80 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the spider front raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.