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What the Front Raise Targets: Anterior Deltoid Focus
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Published in Health and Fitness on Monday, November 24th 2025 at 15:15 GMT by Men's Health- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
Front Raise Form Check: How to Hit the Anterior Deltoids Safely and Effectively
The front raise is one of the most popular single‑joint shoulder exercises on fitness websites, and Men’s Health’s in‑depth “Front Raise Form Check” article does a great job of breaking down why the move is valuable, what it really targets, and how to avoid the most common pitfalls. Below is a concise yet comprehensive summary of the piece, plus a quick look at the extra resources linked throughout the article for anyone looking to deepen their understanding.
1. What the Front Raise Really Works
While the front raise is often labeled a “shoulder” exercise, it primarily engages the anterior deltoid – the front portion of the shoulder muscle. The movement also recruits the upper portion of the trapezius and the clavicular head of the pectoralis major to stabilize the joint, and the rotator cuff muscles play a supportive role to keep the shoulder capsule stable.
The article emphasizes that the front raise is best used as a supplementary movement to compound lifts such as the bench press and overhead press, rather than a standalone shoulder builder. It’s excellent for improving the “front” of the shoulder profile, which many lifters struggle to develop because compound lifts tend to emphasize the middle and rear delts.
2. The Proper Form: Key Mechanics
Men’s Health lays out a clear step‑by‑step protocol for a safe and effective front raise. The main points are:
| Step | Instruction | Why It Matters |
|---|---|---|
| Grip | 10‑15 degree neutral wrist, palms facing the body (or slightly forward) | Keeps the shoulder joint in a neutral position and reduces wrist strain |
| Set‑up | Stand upright, feet shoulder‑width apart, shoulders relaxed, core engaged | Provides a stable base that allows controlled, balanced movement |
| Lift | Raise the weight to shoulder height (or slightly above) in a straight line from the wrists to the shoulders | Ensures the anterior deltoid is the prime mover rather than momentum or swinging |
| Range | Don’t lift higher than shoulder level to avoid over‑extending the joint | Prevents unnecessary strain on the rotator cuff and posterior capsule |
| Lower | Slowly lower the weight back to starting position without letting the elbows flare | Maintains tension on the deltoid throughout the eccentric phase and reduces jerkiness |
The article also points out that the movement should be performed at a controlled pace – 2 seconds on the lift, 3 seconds on the descent – to maximize muscle tension and avoid the “free‑flight” phase that most people inadvertently use.
3. Common Mistakes and How to Fix Them
Men’s Health highlights three major errors that compromise both safety and effectiveness:
Using Momentum or “Shaking” the Weights
Fix: Keep the movement slow and controlled. Add a lighter weight if you find yourself swinging.Lifting Too High (Beyond Shoulder Height)
Fix: Stop at shoulder level or just below; any higher can place excess load on the front of the clavicle and shoulder joint.Over‑extension of the Elbow
Fix: Keep the elbows slightly bent (not fully straight) throughout to reduce joint strain and engage the deltoid more.
The article also explains that a lot of front raise pain is due to weak rotator cuff muscles. If you feel discomfort, the writers recommend performing a rotator cuff strengthening routine (linked to their “Ultimate Rotator Cuff Guide”) before jumping back into heavy raises.
4. How Much Weight Is “Right”?
Weight selection can be confusing. The Men’s Health article suggests using moderate loads (about 30‑50 % of your one‑rep max) when you’re just learning the form. Once you’re comfortable, you can increase the load by 5‑10 % per week, but only if you can still maintain strict technique. The article stresses that quality of movement trumps quantity—heavier weight with bad form will do more harm than good.
5. Variations That Add Variety and Prevent Plateaus
The article offers several creative takes on the front raise, each with its own focus:
- Neutral‑Grip Dumbbell Front Raise – reduces wrist strain and can increase anterior deltoid activation.
- Cable Front Raise (Low to High) – provides constant tension, especially useful for those who struggle to control dumbbells at the top.
- Dumbbell Lateral Raise with a Slight Forward Lean – a hybrid that targets both the front and side delts.
These variations are linked to additional Men’s Health pieces such as “Cable Workouts for a Bigger Chest” and “How to Mix Up Your Shoulder Routine,” providing deeper dives into each modification.
6. Warm‑Up and Mobility Tips
The article underscores the importance of a good warm‑up to protect the shoulder complex. A recommended routine includes:
- Shoulder Circles (forward & backward) – 1‑2 sets of 15 reps.
- Band Pull‑Apart – 2 sets of 20 reps.
- Wall Slides – 3 sets of 10 reps.
Each exercise increases blood flow and enhances the glides of the joint capsule, reducing injury risk. The article also recommends stretching the pecs and performing scapular push‑ups before the front raise for those with tight chest muscles.
7. Progression & Integration Into Your Routine
Men’s Health advises incorporating front raises 2‑3 times per week if you’re targeting the anterior deltoids specifically, but they recommend pairing them with compound lifts on alternate days to avoid over‑training. A typical 4‑day split might look like:
- Day 1: Bench Press + Front Raise
- Day 2: Squat + Overhead Press (focus on middle deltoid)
- Day 3: Deadlift + Lateral Raise
- Day 4: Pull‑Up + Rear Delt Row
The article also links to their “Full‑Body Routine for Beginners,” which includes a front raise spot in the first cycle to help new lifters get accustomed to the movement.
8. Quick Takeaway Checklist
- Grip neutral, palms inward.
- Lift straight to shoulder height, 2 s up, 3 s down.
- Avoid momentum, over‑extension, and elbow hyper‑extension.
- Start light, focus on form, progress gradually.
- Warm‑up properly; keep rotator cuff strong.
- Rotate variations to hit the muscle from different angles.
9. Final Thoughts
The Men’s Health “Front Raise Form Check” article demystifies a staple exercise that many people either ignore or misuse. By focusing on control, joint health, and progressive overload, the piece offers lifters all skill levels a safe path to building stronger, more defined anterior delts. The article’s helpful links to rotator cuff strengthening, shoulder mobility, and alternative variations create a solid knowledge base that encourages lifters to integrate the front raise effectively into a balanced shoulder routine.
Whether you’re a bodybuilder, CrossFit athlete, or just someone looking to add a shoulder‑sharpening move to your home gym, this article gives you the tools you need to perform the front raise safely, efficiently, and with maximum muscle‑building benefit. Happy lifting!
Read the Full Men's Health Article at:
[ https://www.menshealth.com/fitness/a69532503/front-raise-form-check/ ]
