The front raise is a common isolation exercise designed to target the muscles surrounding the shoulder joint. This movement involves lifting a weight directly forward from the body, placing specific demand on the anterior portion of the shoulder girdle. It is a popular component in strength training programs focused on developing upper body strength and shoulder definition.
The Primary Muscle Target
The primary muscle targeted during a front raise is the anterior deltoid, the front head of the three-part deltoid muscle group. This muscle originates on the clavicle (or collarbone) and is primarily responsible for shoulder flexion—raising the arm straight up in front of the body. The front raise isolates this specific head because the movement path directly mimics its main anatomical function.
During the concentric, or lifting, phase of the exercise, the anterior deltoid contracts to pull the upper arm bone (humerus) forward and upward. Unlike compound movements such as the overhead press, which recruit all three heads of the deltoid, the front raise minimizes the contribution of the lateral and posterior heads. This isolation makes the front raise an effective tool for specifically increasing the strength and size of the front shoulder cap. Tension is placed precisely on this muscle until the arm reaches a position parallel to the floor.
Supporting and Stabilizing Muscles
While the front deltoid is the main mover, several other muscles play important secondary roles in assisting the movement and stabilizing the torso. The clavicular head of the pectoralis major assists the anterior deltoid in the initial phase of shoulder flexion.
Stability of the shoulder blade, or scapula, is maintained by the serratus anterior. The serratus anterior holds the scapula against the torso, providing a firm base for the deltoid to pull against. Furthermore, the upper trapezius, a large muscle across the upper back and neck, assists in elevating the shoulder girdle, especially if the weight is raised above shoulder height. The core muscles, including the abdominals, also contract isometrically to prevent the torso from leaning backward and using momentum to complete the lift.
Executing the Movement with Correct Form
To properly engage the anterior deltoid, the movement must be performed with strict control and minimal momentum. Begin by standing upright with the feet about shoulder-width apart, holding the weights with palms facing the body or facing down, and maintaining a slight bend in the knees. Engaging the abdominal muscles is important to brace the core, which helps to maintain a neutral spine and prevents an excessive arch in the lower back.
The lifting phase involves raising the arms straight out in front of the body, keeping the elbows only slightly bent throughout the entire range of motion. The weights should be raised slowly until the arms are approximately parallel to the floor, or shoulder height. Raising the weight much higher than this can shift tension away from the anterior deltoid and onto the upper trapezius.
At the peak of the movement, pause briefly to ensure the front deltoid is fully contracted before beginning the eccentric, or lowering, phase. The descent should be slow and controlled, resisting the pull of gravity on the weight. Allowing the weights to drop quickly or swinging the body to initiate the lift indicates that the weight is likely too heavy.
Common Variations and Equipment
The front raise can be adapted using various types of equipment, each offering a different stimulus. Dumbbells are the most common tool and allow for both bilateral (two-arm) and unilateral (single-arm) raises. Unilateral raises are useful for addressing muscle imbalances. Changing the grip from a pronated (palms down) to a neutral (palms facing each other) position can subtly alter the recruitment pattern of the deltoid and surrounding muscles.
Using a barbell allows for heavier loading but restricts the hands to a fixed width and grip, making it a bilateral-only movement. Resistance bands and cable machines provide a different type of resistance profile, maintaining more consistent tension on the muscle throughout the entire range of motion. Performing the movement while seated or lying face-down on an incline bench can help minimize the potential for using momentum, forcing stricter isolation of the anterior deltoid.