Front Raise (Smith Machine)

An isolation exercise for the anterior deltoids using the Smith machine bar, performed by raising the bar in front of your body to shoulder height.

Instructions

1. Set the Smith machine bar to waist height and load it with an appropriate weight.
2. Stand facing the machine with feet shoulder-width apart, maintaining a neutral spine.
3. Grip the bar with a shoulder-width, pronated (palms down) grip and unlock it.
4. Let your arms hang straight down by your sides with a slight bend at the elbows.
5. Keeping your arms relatively straight (slight elbow bend throughout), raise the bar in front of you.
6. Continue raising until the bar reaches approximately eye level or slightly above shoulder height.
7. Pause briefly at the top, feeling the contraction in your anterior deltoids.
8. Slowly lower the bar back to the starting position with control, maintaining slight elbow bend.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep a slight bend in your elbows throughout the movement to reduce stress on the joints.
• Avoid using momentum or swinging the weight; move slowly and deliberately.
• Keep your core tight and maintain an upright posture throughout.
• Do not raise the bar above shoulder height to avoid excessive shoulder strain.
• Focus on the front shoulder muscles doing the work rather than momentum.
• Do not shrug your shoulders; lower traps should not be the primary mover.