Suspension Front Raise exercise animation (Weiblich)

Suspension Front Raise

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Suspension
Körperregion
Shoulders
Typ
Strength

The suspension front raise is a shoulder-strengthening exercise performed with a TRX or suspension trainer that primarily targets the anterior deltoid (front shoulder), with assistance from the lateral deltoid, upper chest (pectoralis major clavicular head), and serratus anterior. Facing the anchor point and leaning back to create resistance, you raise your arms upward against the straps — with your body weight and lean angle determining the challenge.

Suspension Front Raise: So führst du sie aus

  1. 1Set the suspension straps to mid-length and stand facing the anchor point.
  2. 2Hold one handle in each hand with a pronated (overhand) grip, palms facing the floor, and walk your feet forward until you are leaning back at roughly a 30–45° angle with your arms extended straight in front of you.
  3. 3Brace your core, squeeze your glutes, and maintain a rigid plank-like position from head to heels — your body should form a straight line.
  4. 4Keeping your arms straight with only a very slight bend at the elbows, raise both arms upward and overhead in a controlled arc, driving against the strap resistance.
  5. 5Continue raising until your arms reach shoulder height or slightly above, feeling full contraction through the front of your shoulders.
  6. 6Pause briefly at the top, then lower your arms back down along the same arc in a controlled manner to the starting position.
  7. 7Reset your plank position if needed and repeat for the desired number of reps.

Technik-Tipps

  • The more you lean back (the further forward your feet are), the harder the exercise — start with a modest angle and progress as you get stronger.
  • Keep your palms facing the floor throughout to maximize anterior deltoid recruitment.
  • Move from the shoulder joint, not the elbow — maintain the slight bend and avoid pulling with your arms.
  • Keep your body rigid like a plank; the moment your hips sag or your back arches, tension shifts away from the shoulders.

Häufige Fehler

  • Letting your hips sag or breaking at the waist, which shifts load off the shoulders and strains the lower back.
  • Bending your elbows as you raise your arms, turning the movement into a row rather than an isolated front raise.
  • Using body momentum or swinging to get the arms up, reducing time under tension and anterior deltoid activation.
  • Standing too upright without enough lean, making the resistance too light to effectively challenge the shoulder muscles.
  • Shrugging the shoulders up toward the ears during the raise, overloading the traps instead of the deltoids.

Häufig gestellte Fragen

What muscles does the suspension front raise work?

It primarily targets the anterior deltoid (front shoulder), with the lateral deltoid, pectoralis major clavicular head (upper chest), and serratus anterior acting as synergists. Your core and glutes also work isometrically to keep your body rigid.

How is this different from a dumbbell front raise?

The suspension version adds a core-stability demand because your whole body must stay rigid against gravity. It also provides constant tension throughout the arc of motion and allows easy load adjustment simply by changing your body angle.

How do I make it harder or easier?

Walk your feet further forward to increase the lean angle and add more resistance, or step back toward the anchor to decrease the lean for an easier variation. You can also slow down the lowering phase to increase time under tension.

How many sets and reps should I do?

For shoulder strength and hypertrophy, aim for 3–4 sets of 10–15 reps with a 2–3 second lowering phase. Rest 60–90 seconds between sets. Adjust the lean angle so the last 2–3 reps of each set are challenging but controlled.

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