Shoulders · 2–1‑3
Front Raise
Learn Front Raise with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Anterior deltoids.
- Equipment
- Light dumbbells
- Suggested tempo
- 2–1‑3
PRIMARY MUSCLES
Anterior deltoids
SUPPORTING MUSCLES
Trapezius · Serratus anterior · Rotator cuff · Core stabilizers
Setup
- Use a light load that can be controlled throughout and keep a small bend in the elbows.
- Stand about hip-width, brace the abdomen, remain upright, and keep the shoulders away from the ears.
- Keep the wrists natural instead of pouring the dumbbells downward and confirm there is no pinching or pain.
Execution
- For lateral raises, lift slightly forward in the scapular plane; for front raises, travel in front of the torso.
- Lead with the upper arms, preserve the elbow angle, and do not swing the load with the wrists.
- Stop around shoulder height with the hands no higher than the elbows and without shrugging.
- Lower the dumbbells for about three seconds instead of dropping them.
Breathing
- Inhale and stabilize the abdomen and rib cage before starting without excessive breath holding.
- Exhale gradually while pressing, lifting, or pulling and inhale during the controlled return.
Common mistakes
- The hips, knees, or upper body swing the dumbbells upward.
- The load travels above shoulder height or the shoulders remain shrugged.
- The thumbs are intentionally poured downward, creating excessive shoulder internal rotation.
- The load is too heavy to control on the return or the two sides move at different speeds.
Safety
- Shoulders are sensitive to load and angle; begin light and confirm a pain-free, pinch-free range.
- Secure the rack, bench, weight stack, and cable attachments; use safety pins for demanding barbell sets.
- Stop and seek qualified help for sharp pain, numbness, weakness, or a sense of shoulder instability.
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