Front Raise

Front deltsDumbbells, Weight Plate

The front raise is an isolation exercise for the anterior deltoids. Raising the weight in front of you allows precise targeting of the shoulder joint while maintaining an upright posture.

How to do it

1Stand tall holding dumbbells or a weight plate in front of your thighs with a slight bend in your elbows.

2Brace your core and pull your shoulder blades down into a neutral posture.

3Smoothly raise the weight directly in front of you to shoulder height, parallel to the floor.

4Pause briefly at the top, controlling the weight without leaning back.

5Slowly lower the weight back down, resisting gravity all the way.

Common mistakes

Swinging your torso and using momentum, taking tension off the front delts and stressing your lower back.

Lifting the weight too high above shoulder level, increasing the risk of shoulder impingement.

Locking out your elbows completely, putting unwanted joint strain on your arms.

Breathing

Inhale before starting the lift, and exhale as you raise the weight.

Make it harder or easier

To make it easier, perform alternating raises one arm at a time or drop the weight.

To make it harder, add a two-second pause at the top of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.