Weighted Front Raise

Strengthen your anterior deltoids with the Weighted Front Raise. This isolation exercise builds shoulder definition and improves posture by lifting a

IntermediateShoulders Weighted

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Weighted Front Raise

Isolation

Cable Front Shoulder Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Isolation

Barbell Seated Front Raise

Shoulders · Deltoid Anterior · Barbell

Intermediate

Isolation

Weighted Round Arm

Shoulders · Deltoid Anterior · Weighted

Intermediate

Isolation

Dumbbell Seated Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

An isolation exercise that primarily targets the anterior deltoid, but also works the serratus anterior and upper pectoralis major. The movement is performed by raising a weight directly in front of you.

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How to do Weighted Front Raise

01
Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing your body). Rest the dumbbells against your thighs.
02
Setup
Maintain a slight bend in your elbows and keep your spine neutral, engaging your core muscles.
03
Exhale as you slowly raise the dumbbells directly in front of you, keeping your arms extended but not locked, until they reach approximately shoulder height.
04
Pause briefly at the peak of the movement, focusing on the contraction in your anterior deltoids.
05
Inhale and control the descent, slowly lowering the dumbbells back to the starting position against your thighs without letting them drop.

Tips

Control the movement throughout both the lifting and lowering phases; avoid using momentum to swing the weights up.
Keep your chest up and shoulders slightly retracted to maintain proper posture and prevent rounding your upper back.
Focus on initiating the movement with your anterior deltoids, visualizing the muscle working to lift the weight.
Maintain a consistent, slight bend in your elbows throughout the entire exercise to protect your joints and keep tension on the target muscle.

Common mistakes

Using momentum to lift the weights reduces the effectiveness of the exercise; instead, perform a slow and controlled raise and lower using only muscle power.
Raising the weights too high, significantly above shoulder height, can engage the trapezius muscles and reduce anterior deltoid isolation; stop the lift when the dumbbells are level with your shoulders.
Arching the lower back during the lift places undue stress on the spine; keep your core braced and maintain a neutral spine throughout the entire range of motion.

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Questions

What muscles does Weighted Front Raise work?

Weighted Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Weighted Front Raise good for beginners?

Weighted Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Front Raise?

You need Weighted to perform Weighted Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Front Raise?

Control the movement throughout both the lifting and lowering phases; avoid using momentum to swing the weights up. Keep your chest up and shoulders slightly retracted to maintain proper posture and prevent rounding your upper back. Focus on initiating the movement with your anterior deltoids, visualizing the muscle working to lift the weight. Maintain a consistent, slight bend in your elbows throughout the entire exercise to protect your joints and keep tension on the target muscle.

What are common mistakes when doing Weighted Front Raise?

Using momentum to lift the weights reduces the effectiveness of the exercise; instead, perform a slow and controlled raise and lower using only muscle power. Raising the weights too high, significantly above shoulder height, can engage the trapezius muscles and reduce anterior deltoid isolation; stop the lift when the dumbbells are level with your shoulders. Arching the lower back during the lift places undue stress on the spine; keep your core braced and maintain a neutral spine throughout the entire range of motion.