ShoulderIntermediate

Front Raise

The front raise is a weightlifting exercise that targets the deltoids, specifically the anterior deltoid. To perform this exercise, hold a dumbbell or barbell in each hand and lift them forward from your sides until they are at shoulder height. This exercise helps improve overall shoulder strength and stability.

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Intermediate

Difficulty

🔁

Sets

💯

Reps

⏱️

60s

Rest

Equipment needed

DumbbellBarbell

Target areas

anterior deltoidshoulder joint

Why this exercise?

The front raise helps improve overall shoulder strength and stability, which can enhance athletic performance and reduce the risk of injury. It also targets the anterior deltoid, which is responsible for arm abduction.

✅ Who should do it

This exercise is recommended for intermediate-level lifters who want to target their shoulders and improve overall shoulder strength.

⚠️ Who should avoid it

Individuals with shoulder injuries or conditions such as rotator cuff strains should avoid this exercise.

Do

✓Keep your core engaged throughout the entire range of motion.
✓Use a weight that allows you to maintain proper form, but still challenges you.
✓Focus on lifting the dumbbells forward from your sides, rather than just raising them straight up.

Don't

✕Don't swing or jerk the weights upwards, as this can put unnecessary stress on your joints and muscles.
✕Avoid arching your back or using momentum to lift the weights.
✕Don't neglect to lower the weights back down to the starting position, as this can lead to poor form and injury.

Stretching routine

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Pre-workout warm-up

1Shoulder rolls: Roll your shoulders forward and backward in a circular motion to loosen up the deltoids.
2Chest stretches: Stand in a doorway with your hands on the doorframe at shoulder height, and lean forward until you feel a stretch in your chest.

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Post-workout cool-down

1Shoulder blade squeezes: Sit or stand with good posture, and squeeze your shoulder blades together for 5-10 seconds. Release and repeat.
2Tricep stretches: Hold one arm straight out behind you, and use your other hand to pull your hand toward your shoulder blade until you feel a stretch in the back of your arm.