Standing Front Raises

The Front Raise is an exercise designed to strenghten the shoulder and core muscles

Movements

Shoulder: 
Flexion
Scapula:
Retraction
Elbow
extension

Close grip
Wide grip

The Front Raise is an interesting exercise as it mainly targets the front delt, which some might argue is already heavily used during a chest press. So doing front raises on top of chest presses is over kill. However a much overlooked aspect with standing front raises is the core activation. Bring your arms straight in front of you with a dumbbell  is forcing your thorax to bend and the only way to keep your balance and your body straight is to activate those core muscle as well as your lower trapezius.  It is for this reason that I believe that it is a good exercise to include in your routine
The key to performing a proper movement is to keep the keep a straight back while pulling your elbows back.

How to do it

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  3. Now lower the dumbbells back down slowly to the starting position 

Exercise Tips:

  1. Your back must remain straight at all times and your torso should be kept still throughout the entire set.
  2. Don’t let your shoulders hunch over when your arms are extended.
  3. push your chest up and don’t use momentum to swing the weight back.
  4. Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
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