Front Raise - Instructions, Variations & Alternatives

Muscles involved

• Deltoids

• Trapezes
• Pectorals
• Forearms

Also known as

• Shoulder Front Raise
• Prone I
• Shoulder Flexion
• Forward Raise

How to perform

Front Raise - Starting position

Front Raise - Muscle Under Tension

Pronated Grip or Overhand Grip

1. Set up & Starting position (standing, seated)
   Hold the weight with an overhand grip in front of thighs.

2. Concentric phase
   Raise weight forward and upward until upper arms are slightly above horizontal.

3. Isometric hold (optional) - Hold for a second at the top of the movement.

4. Eccentric phase
   Slowly lower down to the starting position and repeat.

Front Raise Variations

Hammer Front Raise

Neutral Grip or Hammer Grip

• Hammer Grip Front Raise
  A hammer grip (or neutral grip) put less emphase on the forearms and a bit more on pectorals in particular when holding a single weight with two hands such as one kettlebell or one plate.

Underhand Front Raise

Supinated Grip or Underhand Grip

• Underhand Grip Front Raise
  An underhand grip (or supinated grip) better involves the pectoral muscles.

Exercise Alternatives

• Incline Front Raise
• Close Grip Shoulder Press