When it comes to front raises, you will be working with your traps to stop them from getting involved. The front raise is all about smoothly lifting a weight from down low up to your shoulder – nice and controlled. The idea here is to target and beef up those front shoulder muscles, called anterior deltoids, the ones that handle moving your shoulder forward.
These raises also work those stabilizing muscles around your shoulder, giving you more stability. Not only does this help dodge injuries, but it also builds up your strength for other upper-body moves and workouts.
Throwing front raises into your workout plan is easy once you get the hang of it. Whether you’re into building strength, chasing that muscle pump, or bouncing back from an injury, these exercises fit right in. They’re like the Swiss Army knife of workouts – perfect for all sorts of fitness goals and levels.
Targeted Muscles
Doing front raises also leads to muscle groups in the area having a better connection so instead of going straight up with the dumbbells like you would with a bicep curl, you move out into the side with a sweeping motion giving more activation with your anterior delt as you’re pulling that dumbbell in.
Not only that but for those of you out there with shoulders that crunch, especially after a workout, make sure you test between the supinated grip neutral and pronated grip because it will lead to way less sound effects coming out of your body parts.
What To Avoid:
A big mistake people tend to make with this is that they think they don’t need to hit their anterior delts to get the right workout they need. Very few people at the gym are hitting their delts properly.
How To Do The Front Raise Technique
- Get Grounded: Start with a stable stance, feet shoulder-width apart. This is your launchpad for what’s coming next.
- Grab Your Gear: Hold your weapon of choice – whether it’s dumbbells, a barbell, or any resistance – in front of your thighs. Palms should face your body or go for a neutral grip.
- Flex Those Shoulders: It’s showtime! Lift the weight straight in front of you, arms fully extended. The star of the show here is the anterior deltoid, making those shoulders pop.
- Elbow Etiquette: Keep your elbows a bit bent, but don’t go crazy flexing. This keeps the tension on your shoulder muscles without overdoing it.
- Scapula Shuffle: Your shoulder blades are the backstage crew. As you lift, they should move away from the spine (protract), making sure those anterior deltoids are front and center. It also helps dodge shoulder impingement risks.
- Reach for the Sky: Take it higher! Lift that weight until your arms are parallel to the ground or a tad higher. This gives your muscles the VIP treatment with a full range of motion.
- Slow and Steady Descent: Now, it’s time for the controlled descent. Resist gravity as you lower the weight. This isn’t just for show – it’s crucial for engaging and developing those muscles.
- Scapula Reunion: As you lower the weight, bring back the shoulder blades to their starting position, closer to the spine. It’s like the encore of the movement, preparing for the next round.
Tips & Tricks For Front Raises
Setting up your bench at a 45-degree angle is beneficial but not always needed. If you’re short of space you can do them by laying flat on the floor but that’s uncomfortable. Instead, face the opposite way on the cable machine.
Face the opposite of the cables and tilt slightly forward but be careful of your back and pair it up with the right equipment and you’ll be good to go.
Barbells, Dumbbells, And Cables
- Dumbbells for All: Grab those dumbbells! They’re flexible and perfect for anyone, no matter their fitness level. Plus, they let you move naturally and focus on one side at a time, great for fixing any muscle imbalances.
- Barbell Vibes: Now, switch it up with a barbell. It brings a different kind of energy, with your hands closer together. This small change can hit your muscles in a fresh way, giving you a whole new vibe compared to dumbbells.
- Crank Up the Cables: Time to hit the cable machines. They’re like the secret weapon of front raises. You get constant tension and a smooth resistance curve. Wanna spice things up? Adjust the cable height for different angles. It’s like having a whole arsenal of options at your fingertips.
Alternatives and Variations
- Floor-based Based Front Raises:
The first step is to get down. Lie face down on the floor or a comfy exercise mat. Next, reach out and extend your arms straight in front, palms down. Let your forehead chill on the floor.
Activate those shoulder muscles! Lift your arms, finding a comfy height – no pain, all gain. Then, come down to earth and lower your arms back down, keeping it cool and controlled. Slow and steady wins the muscle engagement race.
- Barbell Front Raises:
Hitting the same area with a barbell front raise is easy. Stand with your feet shoulder-width apart and grab the bar grip with a wide comfy feeling. Next, you’re going to want to keep the arms straight and aim for lifting at a shoulder height while also making sure your core is stable.
At the top, pull the barbell back toward your body. This move hits the lateral head and wraps up the whole deltoid saga. Slower it in a controlled motion and aim to reach as high as your shoulders allow, emphasizing the importance of flexibility for optimal performance.
In terms of repetitions and form, feel free to complete as many reps as you’re comfortable with, ensuring that your form remains precise and controlled throughout the exercise.
For a bit of variety in your routine, consider spicing things up with different grips. Whether you opt for a wider or narrower grip, each variation puts a unique twist on targeting your deltoids.
Shoulder FAQ
- What is the Best Exercise for Shoulders?
The Barbell Overhead Press is your go-to foundation. It lets you pile on the weights over time, giving those shoulders a serious workout. Just remember, form is key! Keep that core tight to dodge any shoulder hiccups. And because this move is a heavy hitter, take some decent breaks between sets to keep things in check.
- What is The Best Grip for Front Raises?
Grab some dumbbells with an overhand grip, and lift them from your thighs to shoulder height. Nailing the form on front raises gives you an effective workout
- Are front raises good for shoulders?
Front raises are awesome for toning those shoulders. They target the front part (anterior deltoid), building it up for more oomph in exercises like pull-ups and dips.
