Weighted Front Raise

The weighted front raise is a shoulder exercise that targets the deltoids by lifting dumbbells in front of the body. It also engages the biceps and forearms as secondary muscles. The movement requires control and proper form to avoid swinging or using momentum.

Quick Facts

How to Do Weighted Front Raise

Follow these step-by-step instructions to perform Weighted Front Raise with proper form and technique.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Weighted Front Raise targets helps you integrate it effectively into your training program.

Benefits of Weighted Front Raise

Incorporating Weighted Front Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Weighted Front Raise directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Forearms, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Weighted Front Raise build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Weighted Front Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Weighted Front Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Weighted Front Raise, track these metrics during your workouts: