Front Raises

Front Raises

Front raises isolate the anterior deltoid with a simple and effective movement.

Muscles Involved

• Anterior deltoid : primary target
• Clavicular head of pectoralis : assists at start of movement
• Core : stabilizes the trunk

Step-by-Step Instructions

Step 1 — Position

Standing, arms at sides, neutral or pronated grip. Dumbbells, bar or plate.

Step 2 — Raise

Lift one or both arms in front to horizontal.

Step 3 — Control

Do not raise higher than eye level. Control the descent.

Sets and Reps

3 sets of 12-15 reps. Light loads. Rest 45 seconds.

Common Mistakes

• Body momentum : strict, no swinging
• Going too high : not above eye level
• Loads too heavy : light isolation exercise

Safety Tips

Light loads. If shoulder pain, avoid this exercise as the anterior deltoid is already worked by pressing movements.

Variations

• With plate : two-handed grip
• Alternating : one arm at a time
• Low cable : constant tension

Who Is This Exercise For?

All levels. Often unnecessary if many pressing movements in the program.