front raises

Front Raises are commonly used to target the anterior deltoids (the front of your shoulders). Whether you're on a mission for shoulder gains or simply seeking a more defined upper body, this exercise is worth adding to your workout routine.

Here we will walk you through the ins and outs of Front Raises, including the muscles involved, step-by-step instructions for proper execution, the benefits it offers, common mistakes to avoid, recommendations for reps and sets, strategies for incorporating it into your workouts, and suggestions for similar exercises to diversify your training.

Muscles Worked When Performing Front Raises

Front Raises focus on the following muscle groups:

Anterior Deltoids: These front shoulder muscles are the primary target of this exercise.

Traps and Rotator Cuffs: While not the primary emphasis, front raises also engage the traps and rotator cuffs, providing additional support to shoulder stability and strength.

Upper Chest: Again, from a secondary perspective, your upper chest gets a workout with this exercise.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform Front Raises

Below are the simple steps to performing this exercise correctly.

1. Equipment: You'll need a pair of dumbbells to get started.

2. Start Position: Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand, letting them hang straight down in front of your thighs, with your wrists facing your body.

3. Raise: Lift one or both of your arms straight out in front of you without bending at the elbow. Raise your arm(s) until it reaches a position parallel to the floor.

4. Lower: Slowly and in a controlled manner, lower the dumbbell back to the start position. Ensure that you maintain proper posture throughout the exercise.

5. Go for reps.

Other Weight Types You Can Use to Perform This Exercise

In a pinch you can perform this exercise with a set of kettlebells, although you may find them difficult to manage because of their shape. Alternatively you can do this exercise with a fixed barbell.

Benefits of Front Raises

The benefits of Front Raises include:

Front Deltoid Development: This exercise is specifically designed to target the front deltoids, helping you achieve a balanced and well-defined shoulder profile.

Shoulder Strength: Strengthening the front deltoids enhances overall shoulder strength and stability, which is crucial for many upper body movements.

Powerful Finisher: This is a great exercise to finish your upper body or shoulder workout with.

Front Raises: Common Mistakes to Avoid

To ensure a safe and effective workout, avoid these common mistakes when performing Front Raises:

Using Your Body for Momentum: Avoid using your body to generate momentum, especially when lifting heavier weights. Maintain strict control of the movement to engage the target muscle group fully. If you can’t control the weight, go lighter.

Sloppy Form: Performing front raises with incorrect form may lead to the recruitment of unintended muscle groups and can hinder your progress or even result in injury. Focus on executing each repetition with precision.

Mind-Muscle Connection: Concentrate on the specific muscles you intend to work throughout the exercise, using the above image as a visual guide. This mindful approach ensures you achieve targeted results.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of Front Raises you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Front Raises More Challenging

To make this exercise more challenging, simply add more weight. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.

You can also perform this exercise as a superset paired with lateral raises, this puts a dynamic twist on the exercise as well as increase the time under tension.

How to Incorporate Front Raises into Your Workouts

Front Raises belong in your Shoulder or Upper Body, or Back, Shoulders and Triceps Workout. They are best placed towards the end of your workout.

You should always prioritise compound exercises, the exercises that work the most muscle groups, move the most weight and expend the most energy. Work your way down to smaller isolation / lighter weight exercises from there. You can learn more about the importance of exercise order here.

Exercises That Work Similar Muscles to Front Raises

To create a well-rounded shoulder and upper body training plan, consider including exercises such as Lateral Raises, Dumbbell Shoulder Press, or an Arnold Press. These exercises engage similar muscle groups and provide variety in your workouts, contributing to overall upper body strength, power and definition.

A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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