Weighted Front Raise
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Weighted
- Körperregion
- Shoulders
- Typ
- Strength
The weighted front raise is an isolation exercise that primarily targets the anterior deltoid (front shoulder), with assistance from the lateral deltoid, pectoralis major clavicular head, and serratus anterior. Performed standing with a plate, dumbbell, or other weighted implement, it builds front-delt mass and shoulder flexion strength directly applicable to overhead pressing movements.
Weighted Front Raise: So führst du sie aus
- 1Stand with your feet hip-width apart, holding your weight in both hands in front of your thighs with a pronated grip (palms facing down) or a neutral grip (palms facing each other).
- 2Brace your core and keep a slight bend in your elbows throughout the movement to reduce elbow joint stress.
- 3Exhale and raise the weight forward and upward in a controlled arc, keeping your arms nearly straight, until your hands reach roughly shoulder height — parallel to the floor.
- 4Pause for a moment at the top with your front delts under tension; avoid letting momentum carry the weight higher than shoulder level.
- 5Inhale and lower the weight back to the starting position under control over 2–3 seconds, resisting gravity on the way down.
- 6Complete your reps without swinging your torso or rocking your hips to generate momentum.
Technik-Tipps
- Keep your torso upright and still — if you find yourself leaning back to lift the weight, the load is too heavy.
- Maintain a slight elbow bend throughout; locking the elbow straight places unnecessary stress on the joint.
- Focus on the slow, controlled descent — the eccentric phase is where much of the front-delt development happens.
- You can perform this bilaterally (both arms together) or alternating (one arm at a time) to address imbalances or manage fatigue.
Häufige Fehler
- Swinging or using hip momentum to get the weight up, which removes load from the anterior deltoid and turns the movement into a whole-body cheat.
- Raising the weight above shoulder height, which shifts stress toward the upper traps and impingement-risk zone rather than the front delt.
- Using too heavy a load and shortening the range of motion, reducing time under tension on the target muscle.
- Dropping the weight too quickly on the descent, which sacrifices the eccentric stimulus and can strain the shoulder joint over time.
- Letting the shoulder roll forward at the top, which can cause anterior shoulder impingement — keep your shoulder packed down and back throughout.
Häufig gestellte Fragen
What muscles does the weighted front raise work?
The primary muscle is the anterior deltoid (front shoulder). The lateral deltoid, pectoralis major clavicular head, and serratus anterior assist the movement.
Should I raise the weight above shoulder height?
No — stop at shoulder height (parallel to the floor). Going higher shifts the load to the traps and increases impingement risk without adding meaningful front-delt stimulus.
What weight should I use for a front raise?
Front raises are an isolation movement, so lighter loads than your pressing weights are appropriate. Choose a weight you can raise with a controlled 2-second eccentric and no torso swing.
How many sets and reps should I do?
3–4 sets of 10–15 reps is a common range for hypertrophy. Front raises are typically used as an accessory after compound pressing movements.
Is the weighted front raise good for beginners?
Yes, with a light load. Beginners benefit from starting with a plate or light dumbbells to learn the movement pattern and build shoulder flexion strength before adding load.
