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Front Raise

Difficulty: ⭐ Beginnerpush

Home Setup

Use water bottles, canned goods, or a loaded backpack held by the straps for resistance

Water bottlesCanned goodsBackpack with booksResistance bands

💡 Pro tip: Anchor resistance bands under your feet for consistent tension throughout the movement

Gym Setup

Dumbbells or cable machine with D-handle attachment, positioned at lowest setting

Safety: Start with lighter weight than you think you need; the anterior deltoid fatigues quickly and using too much weight leads to momentum and lower back compensation

💪 Muscles Worked

Anterior DeltoidLateral DeltoidUpper Pectoralis MajorSerratus AnteriorCore Stabilizers

⭐ Why This Exercise?

Front raises are an excellent isolation exercise for building the anterior deltoids, creating fuller, more rounded shoulders and improving shoulder definition. This movement is particularly valuable for bodybuilders seeking to enhance the front shoulder cap and improve shoulder aesthetics from a frontal view.

Make It Easier

Regressions for building up strength

1. Seated Front Raise

dumbbells + bench

Eliminates lower body momentum and forces stricter form

2. Single-Arm Front Raise

dumbbell

Reduces total load and allows focus on one side at a time

3. Band Front Raise

resistance band

Provides lighter, more controllable resistance with less joint stress

Make It Harder

Progressions for advanced athletes

1. Plate Front Raise

weight plate

Wider grip increases range of motion and time under tension

2. Incline Front Raise

dumbbells + incline bench

Increases stretch on anterior deltoid and eliminates momentum

3. Cable Front Raise with Pause

cable machine

Constant tension with isometric hold at top maximizes muscle activation

↕️ Similar Movements

Lateral Raise
Targets lateral deltoid head for complete shoulder development
Overhead Press
Compound movement that includes shoulder flexion with pressing mechanics
Arnold Press
Combines front raise motion with rotation for multi-planar shoulder work
Upright Row
Similar shoulder elevation pattern with added elbow flexion
Cable Crossover
Works anterior deltoid through horizontal adduction instead of flexion

Form Checklist

✓Keep slight bend in elbows throughout movement
✓Raise weights to shoulder height, not above
✓Control the descent for 2-3 seconds
✓Maintain neutral spine without leaning back
✓Lead with knuckles, not elbows

Common Mistakes

  • •Using momentum by swinging the weight up
  • •Raising weights too high above shoulder level
  • •Leaning back to compensate for too much weight
  • •Shrugging shoulders toward ears during the lift
  • •Dropping weights quickly instead of controlling the eccentric

📈 When to Progress

Progress when you can complete 3 sets of 12-15 reps with controlled form, 2-second pause at top, and 3-second eccentric without using momentum or compensatory movements