The front raise weight training exercise starts with dumbbells at the thighs. Either one or two dumbbells are raised in front of the body. You can do this exercise one arm at a time, alternating arms, or with both arms at the same time. The exercise targets the front and middle part of the shoulder muscles (deltoids) as well as the upper chest muscles (pectorals).
If you need more guidance on weight training please refer to the beginner's guide.
2. How to Do the Front Raise - Exercise Description
(c) Paul Rogers / Cooloola Fitness
- In the image opposite, the single arm raise is being performed. The starting position can be with weights by the sides or in front of the body resting parallel on the thighs.
- If you position the arms and weights by the sides, rotation of the forearms during the lift is involved, which provides additional work for the forearm muscles.
- Stand with feet slightly apart, back straight and abdominals braced.
- Raise the arm or arms from the side to a maximum of eye level and keep the head steady and back straight.
- Inhale in preparation for the lift and exhale as you lower the weight.
1. How to Do the Front Raise - Points to Note
(c) Paul Rogers / Cooloola Fitness
- Variations can include single arm, both arms, both arms holding one dumbbell, using a barbell, lying face down on a bench, and hammer grip with dumbbells upright.
- Bending the elbows slightly can make the exercise a little easier on the shoulders, but don't get the arms too far around to the side or it becomes more like a side raise (lateral raise), which concentrates the work more on the rear shoulder muscles and trapezius of the neck rather than the front deltoids and the upper chest.
- Try not to force the weights upward by bending backward. If you are doing this you probably need to try lighter weights or at least concentrate on good form with a straight back.
