This completes a single repetition of the cable front raise exercise. Once the handle bar has reached the zenith of what is comfortable for the exerciser, they will then allow it to fall into the eccentric or negative portion of the exercise as they lower it slowly in a controlled manner back towards their hips. It is important for the exerciser to maintain a straight back and an upright posture as the exercise is performed, as any cheating of the exerciser’s form such as in the case of the individual bending around the handle or leaning backwards may indicate that the resistance of the machine is too high and unsuitable for the exerciser’s strength level. With a pronated grip – palms facing downwards – the exerciser will then nearly lock out their elbows as they raise their arms upwards until the handle attachment and their hands are approximately parallel or higher than their shoulders, with the cable extending out between their legs as it is pulled upward as well. The front raise is an isolation exercise that works the anterior deltoids (front of your shoulders), although other muscles such as the lateral deltoids. Machine set up and resistance level adjusted, the exerciser will then face away from the cable machine with the handle and cable placed between their legs or already held in both hands, of which must be evenly spaced apart at a comfortable distance. We advise using a rather low intensity for individuals of little training experience or those without proper professional supervision. Once the machine has been set up, the exerciser can then choose an appropriate level of resistance from the cable machine. Want to master even more moves? Check out our entire Form Check series.The cable front raise is first performed by the exerciser attaching a two handed handle bar to the carabiner of the pulley machine, additionally positioning the wheel of the cable at an appropriately low enough height that the cable itself does not uncomfortably run against the groin of the exerciser. Why not live here an extra second? Your deltoids will hate you and thank you all at once. Also, note that the position of most mechanical tension on the deltoid occurs when you're arms are parallel to the ground. This will, once again, force you to work with a lighter weight.īut you'll be keeping constant tension on the shoulder this way. PauseĮb says: Make whatever load you're using go farther by pausing and owning the position when you're at the top of each front raise. So go only to arms-parallel-with-the-ground. Plenty of people raise them higher, sometimes so they're overhead, sometimes so they're slightly above parallel with the ground, but this isn't necessary, and, very often, it's only taking tension off the deltoids, the muscle we're aiming to hit.Įlevating beyond arms-parallel-with-the-ground starts to take focus off the delts and involve the traps, but it's not even doing so in a meaningful way, since the traps can be loaded much more aggressively. Watch The HeightĮb says: Raise the dumbbells only until your arms are parallel with the ground. Save the heavy weights for overhead pressing days. ![]() ![]() There's a good chance that this means you won't use 30-pound dumbbells or even 25s to do front raises, but that's okay. (Shoulder blade tension is also key to helping protect your shoulder tendons). Make it all shoulder and eliminate swing by tensing glutes, abs, and shoulder blades. Don't Go HeavyĮb says: The front raise isn't meant to be a momentum-inducing cross between kettlebell swing and shoulder movement. You'll still be hitting your front delts, but you'll be doing so from a more shoulder-safe position. Think of keeping your palms at a 45-degree angle with the ground for the life of each set. Instead, let's keep the slightest bit of external rotation at the shoulder joint by angling the thumbs upwards. To a lesser degree, by doing this, you limit the space for the humerus and clavicle to move. Thumbs Up!Įb says: You'll see plenty of people keeping the dumbbells parallel to the ground when they do front raises. They're a detail movement for a detail that's getting plenty of work already in any well-rounded workout program. So yes, it's worth incorporating front raises. There's direct involvement in shoulder presses, there's assistance in bench presses and pretty much all horizontal pressing exercises, and there's more front shoulder work for, say, biceps curls, than you may think. ![]() Remember: Your front shoulders get a ton of work throughout the week. Eb says: Yes, front raises are a weapon in the battle for bigger shoulders.
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