Exercise
Front raise — isolation exercise for the anterior deltoid muscles. Performed standing, raising dumbbells, a barbell or a plate in front of you to shoulder height. Since the anterior deltoids already get a fair amount of work from pressing exercises (bench press, overhead press), front raise is often used as a supplementary or finishing exercise.
🎯 Primary Muscles
Anterior deltoid muscles (anterior deltoid).
🔧 Secondary Muscles
Upper chest, upper trapezius, serratus anterior.
⚡ Exercise Type
Isolation exercise. Complements pressing exercises.
📊 Difficulty Level
Easy. Suitable for all levels.
📋 Technique
1
Starting stance: Stand upright, feet shoulder-width apart. Dumbbells in front of your thighs, palms facing your body.
2
Arm position: Arms slightly bent at the elbows. This angle remains throughout the exercise.
3
Lifting: Raise the dumbbells in front of you to shoulder height. The movement is controlled — you don't swing.
4
Top Position: Dumbbells at shoulder height. Brief pause. Do not raise higher — the trapezius engages.
5
Lowering: Lower in a controlled manner. 12-15 reps.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Shoulders (front) | Anterior deltoids | Primary — shoulder flexion |
| Chest | Upper chest | Assisting, especially at the start |
| Back | Upper trapezius | Assisting if raised too high |
⚠️ Mistakes
- Too much weight: Forces you to use your whole body.
- Swinging: Torso momentum is used.
- Raising too high: Above the shoulders — the trapezius engages.
- Too Fast Tempo: Momentum is used. Control the movement.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| With dumbbells (alternating) | Most common variation — alternating arms. | Lightweight |
| With a barbell | Both arms together with a barbell. | Lightweight |
| With a plate | A weight plate held with both hands. | Lightweight |
| With a cable | One arm with a cable — constant tension. | Intermediate |