Tag: Front Raises

Barbell Front Raises

Stand with the legs slightly apart and the back straight, contracting the abdominal muscles. Hold the barbell with an overhand grip as it rests against the thighs:

  • Inhale and raise the barbell with extended arms to eye level.
  • Exhale at the end of the movement.

This exercise contracts the anterior deltoid, the clavicular head of the pectoralis major, the infraspinatus, and, to a lesser degree, the trapezius, serratus anterior, and short head of biceps.
If you continue raising the arms, the posterior deltoid contracts, reinforcing the work of the other muscles and allowing you to raise the arms to vertical.
The exercise may also be performed with your back to a low pulley and the cable passing between the legs.

  • Single-Arm Barbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Alternating Barbell Front Raise: This variation involves performing the exercise by raising the barbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
  • Barbell Upright Row: This variation involves raising the barbell from your waist to your chin, pulling your elbows up and back towards your body. This targets the front and side deltoids, as well as the upper back and trapezius muscles.
  • Barbell Clean and Press: This variation involves lifting the barbell from the floor to overhead, while simultaneously cleaning the bar to your shoulders. This targets the entire shoulder girdle, as well as the legs, back, and core.
  • Barbell Push Press: This variation involves performing a quarter-squat and then explosively lifting the barbell from your shoulders to overhead, using your legs to help drive the weight up. This is a great exercise for building explosive power in the shoulders and entire body.

One-Dumbbell Front Raises

Stand with the legs slightly apart, a straight back, and the abdominal muscles contracted. With arms extended, grasp a dumbbell in both hands with fingers crossed over each other as it rests against the thighs:

  • Inhale and raise the dumbbell to eye level.
  • Lower gently, avoiding abrupt movements.
  • Exhale at the end of the movement.

This exercise mainly contracts the anterior deltoid, the clavicular head of the pectoralis major, and the short head of the biceps.
Note that all the fixators of the scapula are used during the isometric contraction, which allows the humerus to move from a stable position.

  • Single-Arm One-Dumbbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Alternating One-Dumbbell Front Raise: This variation involves performing the exercise by raising the dumbbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
  • Cross-Body One-Dumbbell Front Raise: This variation involves raising the dumbbell in a diagonal direction across your body, from your hip to your opposite shoulder. This targets the front deltoids and upper chest muscles in a different way.
  • One-Dumbbell Lateral Raise to Front Raise: This variation involves lifting the dumbbell out to the side and then lifting it up in front of your body. This combines the benefits of a lateral raise and a front raise and is a great exercise for building shoulder strength.
  • One-Dumbbell Arnold Press: This variation involves lifting the dumbbell from shoulder height to overhead, while simultaneously rotating your wrist and elbow. This targets the front and side deltoids, as well as the upper back and trapezius muscles.