Weighted Front Raise
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipamiento
- Weighted
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The weighted front raise is a shoulder isolation exercise that directly targets the anterior deltoid, with supporting work from the lateral deltoid, clavicular pectoralis major, and serratus anterior. Performed by lifting a weight forward to shoulder height, it builds front-shoulder strength and definition and is a staple accessory movement in upper-body pressing programs.
Cómo hacer el Weighted Front Raise
- 1Stand tall with your feet shoulder-width apart, holding a weight in each hand in front of your thighs with an overhand grip, palms facing your body.
- 2Brace your core and pin your shoulder blades down and back to prevent your torso from swaying.
- 3Keeping a very slight bend in your elbows, raise both arms forward in a controlled arc until they reach shoulder height — parallel to the floor.
- 4Pause briefly at the top for a moment of peak contraction in your front deltoids.
- 5Lower the weight slowly back to the starting position over two to three seconds, maintaining tension throughout.
- 6Repeat for the desired number of reps without using momentum or leaning back to swing the weight up.
Consejos de técnica
- Keep your palms facing down and your wrists neutral through the whole arc; rolling your pinkies up internally rotates the shoulder and pinches the joint at the top.
- Keep the movement strict — if you find yourself rocking your torso back to complete a rep, reduce the weight.
- Control the lowering phase; a slow, deliberate descent keeps tension on the front deltoid and makes each rep more effective than dropping the weight.
- Avoid locking your elbows fully; a soft bend reduces joint stress and keeps the load on the target muscle.
Errores comunes
- Using momentum and swinging the torso back to hoist the weight up, which offloads the deltoid and risks lower-back strain.
- Raising the weight too high — going well above shoulder height shifts emphasis away from the front deltoid and stresses the shoulder joint unnecessarily.
- Letting the elbows flare out wide and turning the movement into a lateral raise hybrid, which dilutes the anterior deltoid stimulus.
- Dropping the weight without control on the way down, sacrificing the eccentric tension that drives muscle adaptation.
Preguntas frecuentes
What muscles does the weighted front raise work?
The primary muscle is the anterior (front) deltoid. The lateral deltoid, clavicular head of the pectoralis major, and serratus anterior act as synergists to assist the movement.
Should I raise both arms at the same time or alternate?
Both variations are valid. Raising both arms simultaneously keeps the set symmetrical and time-efficient, while alternating arms lets you focus on each side independently and may allow slightly stricter form.
How high should I raise the weight?
Raise the weight until your arms are parallel to the floor — roughly shoulder height. Going higher does not increase front-deltoid activation and adds unnecessary shoulder-joint stress.
Can the weighted front raise replace overhead pressing for shoulder development?
No — it is best used as an isolation accessory alongside compound presses. Front raises isolate the anterior deltoid, whereas overhead pressing develops the whole shoulder and allows much heavier loading.
How much weight should I use for weighted front raises?
Start light enough to complete all reps with a strict, controlled motion and no torso sway. The anterior deltoid fatigues quickly, so even experienced lifters typically use moderate loads relative to what they press.
