With the number of shoulder exercise variations, it can be challenging to know which to include in your training program to help develop lean muscle mass and strength. The front raise, is a common, effective shoulder exercise, that can add more mass to your upper body, providing a well-defined key in your overall physique. We’re going to talk about the benefits and how to do a front raise for bigger, stronger shoulders.
The dumbbell front raise is a strength training exercise, which stimulates the front, or anterior deltoid. This movement is key for strong muscle development in the shoulders. Your anterior delts can be stimulated and activated through several shoulder movement variations, however the front raise, is one of the most effective to isolate the anterior deltoid. Conventionally performed with dumbbells, the front raise can be done with a barbell, ez bar, or plate. You can also change variables, by making this a dual exercise or bilateral, or single-arm or unilateral.
The front raise works your anterior deltoid, or commonly referred to as the front shoulder. There are three heads, or sections of your shoulders, which can be stimulated during strength training including the anterior (front), medial (middle), and posterior (back).
First and foremost, the front raise benefits shoulder strength. Working the front raise into your training program split, with a standard 3-4 sets, of 10-15 reps, will develop more strength in your upper body and anterior delts.
With more training, as well as the proper nutrition and supplementation, strength gains will closely follow with more lean muscle mass. Front raise is one of the most effective isolation movements you can add to your training program, in order to build more lean muscle mass and strength.
Strength training will help burn more body fat, while developing more lean muscle mass. A diet consisting of clean carbohydrate sources, lean proteins, and healthy fats, paired with a killer training program, will inevitably lead to better body optimization. Adding effective strength training movements, such as the front raise combined with nutrition and supplementation, will optimize your body composition, build more lean mass, and improve your physique.
Start by holding a pair of dumbbells at your sides. Make sure the weight is manageable. It should be heavy enough to be challenging, but not too heavy to compromise form.
Move and position the dumbbells lightly touching the fronts of your thighs with your elbows extended or holding a slight bend, using a closed, pronated grip (thumbs around the handles and palms facing your thighs).
Contract your abdominals, keeping them tight (brace) and retract your scapulae (pull your shoulders down and back).
Slowly raise the dumbbells up in front of your body, as you exhale to 90 degrees parallel with the floor, eye level and level with your shoulders.
Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended, bracing and maintaining a tight core.
Front raises are easily one of the most effective, and best isolation movements for more strength and size. If you want bigger more well-defined shoulders then the front raise deserves a spot in your training program.
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