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
-
Set up & Starting position (standing, seated)
Hold the weight with an overhand grip in front of thighs. -
Concentric phase
Raise weight forward and upward until upper arms are slightly above horizontal. -
Isometric hold (optional) - Hold for a second at the top of the movement.
-
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.