Dumbbell FDL Raises: The Single Best Shoulder Exercise

Sometimes, we have limited time to train the shoulders and wonder if we have the best exercise targeting all three delts. That’s when the dumbbell FDL raises can help.

The FDL raises is the single best exercise for targeting the front, medial, and rear deltoids and building strong chiseled shoulders.

In this article, I’ll show step-by-step instructions on how to perform the FDL raises and their variations.

Check out this guide if you follow a minimalist training plan and want a single best time-efficient shoulder exercise.

Dumbbell FDL Raises Overview

The FDL Raises is a compound exercise that involves front, diagonal, and lateral (FDL) raises.

Front raises target the anterior delts, diagonal raises hammer the medial delts, and lateral raises hit the medial and rear delts.¹ Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020;17(17):6015. Published 2020 Aug 19. doi:10.3390/ijerph17176015

It is an excellent exercise for strengthening all three delts while saving you time and energy.

Dumbbell FDL Raises Instructions

You need a pair of light dumbbells and an adjustable workout bench to perform the FDL raises. Once you get the equipment, perform the following steps:

Exercise Set-up

• Set the bench to a 45-60-degree incline angle.
• Grab one dumbbell in each hand with an overhand grip, palms over the dumbbell.
• Lie prone on the bench with your chest on its edge and your toes or feet on the floor.
• Hold your arms straight underneath your shoulders and maintain a neutral head and neck position. That’s the start.
• Now, you’re ready to do front (F), diagonal (D), and lateral (L) raises.

Front Raise Execution

• Raise the dumbbells in front of you until your anterior deltoids are fully activated.
• Pause for a moment, then return to the start.

Diagonal Raise Execution

• Lift the dumbbells diagonally until your arms reach your shoulder level and your body forms the Y shape.
• Feel the contraction for two seconds, then return to the start.

Lateral Raise Execution

• Lift the dumbbells out until your side and rear delts are fully engaged.
• Squeeze your shoulders for two seconds, then return to the start. That’s the L raise.

This is your one complete rep.

Aim for three to four sets of 6 to 8 reps with a 2-minute rest between them.

Dumbbell FDL Raises Variations

You can also perform the FDL raises in standing and seated positions.

Standing FDL raises are an alternate option for those who don’t have access to the bench. Besides the shoulders, they also engage the abdominal and other muscle groups and increase mobility.² Kahrizi, Pouria. (2024). Hypertrophic Effects of Seated vs. Standing Exercises and Horizontal vs. Vertical Loading. 10.13140/RG.2.2.19218.88009, ³Tomiyama, Naoki & Islam, Mohammod & Rogers, Michael E. & Koizumi, Daisuke & Takeshima, Nobuo. (2015). Effects of Seated vs. Standing Exercises on Strength and Balance in Community-Dwelling Older Women. Activities, Adaptation & Aging. 39. 280-290. 10.1080/01924788.2015.1089703.

Seated FDL raises are suitable for those who feel discomfort while lying on their stomachs or feel unsteady during standing ones.

These variations do not thoroughly stimulate the posterior deltoids but highly engage the anterior and medial delts and build sturdy shoulders.

Standing FDL Raises

1. Grab one dumbbell in each hand and stand upright.
2. Keep your arms straight against your thigh and your palms facing in.
3. Brace your core, hold your chest up, and maintain a neutral spine. That’s the start.
4. Raise the dumbbells against you until your arms are parallel to the floor. That’s the F raise.
5. Return to the start and lift the dumbbells slightly outward until your shoulders are entirely engaged. That’s the D raise.
6. Bring the dumbbells to the initial position, and then raise your arms laterally until your body forms a T shape—that’s the L raise.
7. Lower the dumbbells to the start. That’s one full rep. Shoot for 4 sets of 6-8 reps.

Seated FDL Raises

1. Grab a pair of dumbbells with a neutral grip and sit on a flat bench.
2. Keep your arms straight and down at your sides and your feet firmly on the floor.
3. Tighten your abs and maintain an upright torso. That’s the start.
4. Lift your arms against you till they reach your shoulder’s height. Pause for a moment, then return to the start. That’s the front raise.
5. For a diagonal raise, lift your arms slightly out to your sides until your delts are contracted.
6. Return to the start and lift your arms fully out to the sides to perform the lateral raise.
7. This is your one rep. Repeat as many times as possible.

The Bottom Line

The FDL raises are a multi-movement exercise that involves front, diagonal, and lateral raises. I also call them triple-flies because it involves raising your arms in three directions.

It is the single best exercise for training the front, medial, and posterior delts and developing strong and sculpted shoulders.

It also activates the upper traps and rhomboids and helps build a strong upper body.

However, this exercise is for building muscle, not strength, so I recommend using lightweight dumbbells.

I also suggest performing each rep with a full range of motion, feeling the contraction in your delts every time you lift the weight.

And make sure you try this exercise when you hit the gym or train at your home next time.

References

• 1
  Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020;17(17):6015. Published 2020 Aug 19. doi:10.3390/ijerph17176015
• 2
  Kahrizi, Pouria. (2024). Hypertrophic Effects of Seated vs. Standing Exercises and Horizontal vs. Vertical Loading. 10.13140/RG.2.2.19218.88009
• 3
  Tomiyama, Naoki & Islam, Mohammod & Rogers, Michael E. & Koizumi, Daisuke & Takeshima, Nobuo. (2015). Effects of Seated vs. Standing Exercises on Strength and Balance in Community-Dwelling Older Women. Activities, Adaptation & Aging. 39. 280-290. 10.1080/01924788.2015.1089703.