Suspension Front Raise

How to do the Suspension Front Raise

1. 1Set the suspension straps to a length where the handles hang at approximately hip height when you stand facing away from the anchor.
2. 2Grip one handle in each hand with an overhand grip (palms facing down) and step forward until there is tension in the straps.
3. 3Lean your body forward at a slight angle, keeping your arms extended in front of you at roughly hip level — this is your starting position.
4. 4Brace your core, keep your spine neutral, and plant your feet shoulder-width apart for a stable base.
5. 5Raise both arms forward and upward in a controlled arc until they are at or just below shoulder height, keeping a slight bend at the elbows.
6. 6Pause briefly at the top with your front delts engaged, avoiding any shrug of the shoulders.
7. 7Lower your arms slowly back to the starting position over two to three seconds, maintaining tension in the straps throughout.
8. 8Complete all reps for the set, then step back toward the anchor before releasing the handles.

Form tips

• Control the lowering phase — a slow, two-to-three-second descent recruits more muscle than letting gravity pull you down.
• Keep your shoulder blades depressed and retracted slightly throughout; this prevents your upper traps from taking over and reduces impingement risk.
• Breathe out as you raise your arms and breathe in as you lower them, maintaining intra-abdominal pressure the entire time.
• Adjust difficulty by moving your feet closer to the anchor (harder) or stepping further away and reducing your forward lean (easier).
• Maintain a soft bend at the elbows throughout — locking the arms straight shifts stress onto the elbow joint rather than the target muscle.

Common mistakes

• Shrugging the shoulders at the top: this transfers load to the upper trapezius instead of the anterior deltoid and can compress the shoulder joint.
• Using momentum to swing the arms up: swinging reduces time under tension for the front deltoid and increases injury risk to the shoulder and lower back.
• Letting the hips sag or pike: losing a neutral spine changes your body angle and reduces the exercise's effectiveness while stressing the lower back.
• Raising the arms above shoulder height: going too high causes the shoulder to internally rotate under load, increasing impingement risk with little added benefit.
• Gripping the handles too tightly and engaging the forearms: a relaxed grip keeps the focus on the shoulder and avoids unnecessary fatigue in the hands and wrists.

Frequently asked questions