📋 How to Do?
- Stand facing a low cable pulley or holding dumbbells with palms facing down, feet shoulder-width and core engaged.
- Raise your arms forward to eye level in a controlled arc, keeping elbows slightly bent to protect joints.
- Lower the weights slowly while inhaling, resisting the pull to maintain anterior delt tension.
- Perform 3 sets of 10-12 reps, alternating arms if using cables for even development.
Keep your core tight to prevent arching during front raises, limiting height to eye level for pure delt focus, and alternate unilateral if needed for balance. Light loads ensure joint-friendly isolation—warm up with shoulder dislocations for mobility.
💪 Working Muscles
Primary: Deltoids (anterior head for shoulder flexion forward); Secondary: Pectoralis Major (clavicular head assistance in raise); Triceps Brachii (arm extension stabilization)
Equipment Needed: Dumbbells or cable machine
Difficulty: Beginner
✨ Benefits
Front raises balance delt development when paired with side and rear work in shoulder routines, aiding pressing movements like bench for better strength transfer. They enhance shoulder endurance for cardio and daily lifts. See 10–15% anterior delt endurance boost in 4 weeks.
🔥 Burned Calories
Burns Approx. 40-60 kcal per 10 min at moderate intensity
Metabolic Impact: Low, focused on front shoulder work
Common Mistakes
- Swinging arms with body momentum, which strains the lower back and dilutes delt focus.
- Raising above eye level, over-recruiting traps and risking shoulder overuse.
- Performing alternating arms unevenly, leading to muscular imbalances over time.
