This exercise is good for strengthening the front part of the shoulder. It targets the anterior deltoid muscles, while the rhomboideus and trapezius muscles stabilize the shoulder. The abs and lower back muscles also have to work hard to maintain the upright posture, so get them a good secondary workout. The front raise is recommended for lifting and carrying sports, as well as martial arts and boxing, where strong shoulders are needed to defend and strike. The exercise can also be used for shoulder rehabilitation as the movement is very controlled. The front raise is suitable for beginners and intermediates and can be done at home or at the gym.
How to do the front raise
Stand with feet shoulder-width apart and knees slightly bent. Grasp the barbell with hands shoulder-width apart, palms back, and elbows straight or very slightly bent. Raise the barbell forward and up until the weight is shoulder height. Slowly lower the weight back to the starting position.
Do it well
Stay upright throughout the exercise and always look straight ahead.
Warning
Do not lift the weights higher than the shoulders.
Variations of the front raise
Light
Grab a dumbbell in each hand, palms up. back and elbows straight or very slightly bent. Raise one dumbbell forward and up until the weight is shoulder height. Slowly lower the weight to the starting position and repeat with the other side.
Heavy
Do the exercise one hand at a time using a low pulley cable. Stand with feet shoulder-width apart and knees slightly bent, facing away from the pulley. Engage your abs and lift the handle forward and up until the weight is at shoulder height. This variant places more emphasis on the beginning of the lifting movement.
Active muscles
- Voorste deltoideus
- Lateral deltoideus
- Trapezius
