The front lateral raise, often called the front raise, is a resistance exercise involving lifting the arms straight forward from the sides of the body until they reach shoulder height. This movement isolates the muscles responsible for shoulder flexion. It is a common isolation exercise used in strength training to target specific areas of the shoulder girdle and contributes to overall shoulder strength and development.
The Primary Muscle Target
The main muscle performing the work during the front lateral raise is the anterior head of the deltoid, the muscle group capping the shoulder. This muscle originates on the clavicle and inserts onto the humerus. Its primary function is shoulder flexion, the motion required to lift the weight directly in front of the body.
The anterior deltoid is responsible for initiating and executing the upward phase of the lift, making it the prime mover. Since the front lateral raise is an isolation exercise, it focuses on maximizing the activation and development of this specific muscle head. Strengthening this muscle contributes to the forward pushing strength necessary for movements like a bench press or overhead press.
Secondary Muscles and Stabilizers
While the anterior deltoid is the main focus, several other muscles assist in the movement or work to maintain a stable posture. The upper portion of the pectoralis major, the large chest muscle, assists the anterior deltoid, particularly in the lower range of the lift. The medial head of the deltoid is also activated to a lesser degree, especially if the weights drift slightly outward.
The upper trapezius works to support the shoulder girdle during the raise. The rotator cuff muscles are recruited to stabilize the head of the humerus within the socket. This stabilization prevents misalignment and ensures the movement is generated primarily at the shoulder joint. Core muscles also contract isometrically to maintain a stable, upright torso throughout the exercise.
Essential Steps for Proper Form
To perform the front lateral raise using dumbbells, stand upright with feet about shoulder-width apart, holding a dumbbell in each hand at the sides of the thighs. Maintain a slight bend in the elbows throughout the movement to prevent joint strain. Engaging the core muscles is necessary to brace the torso and maintain a straight back.
Slowly lift the weights straight up in front of the body, keeping the arms extended but not locked. The upward motion should stop when the dumbbells reach approximately shoulder level, with the palms facing the floor. Avoid using momentum or swinging the weights, as this shifts the work away from the anterior deltoid and onto the trapezius.
The final part of the exercise is the eccentric control, which involves slowly lowering the dumbbells back to the starting position. This lowering phase should be performed deliberately, taking two to three seconds to return the weights to the thighs. Maintaining control during this downward motion maximizes muscle tension and engagement of the targeted muscle fibers.
Why Choose This Exercise
The front lateral raise is often included in a routine to ensure balanced development of the shoulder musculature, targeting the anterior deltoid head. While many compound upper-body exercises, such as the overhead press, engage all three heads of the deltoid, the front raise isolates the front portion for focused strength and size gains. This isolation can be used to correct a muscle imbalance if the front deltoid is weak compared to the side or rear deltoids.
The exercise contrasts with the standard lateral raise, which targets the medial deltoid to develop shoulder width. By focusing on the anterior head, the front raise helps build the forward pushing strength important for athletic movements and daily activities. The exercise is versatile and can be performed with various equipment, including dumbbells, resistance bands, cables, or weight plates, allowing for consistent tension and varied resistance profiles.