Front Raise (Suspension)

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Level

intermediate

Force

push

Mechanic

isolation

Equipment

Category

Primary Muscles

Secondary Muscles

abdominals traps

Instructions

Anchor the TRX straps at mid-length.
Face away from the anchor point with the handles by your hips.
Walk your feet forward to achieve the desired angle—more horizontal for harder resistance.
Position your body in a straight line from head to heels, leaning forward.
Keep your core engaged and maintain a neutral spine throughout.
Keeping your arms straight, raise your arms forward and upward to approximately head height.
Feel the contraction in your shoulders at the top of the movement.
Lower your arms back to the starting position in a controlled manner.
Repeat for the desired number of reps.

Tips

Keep your arms straight throughout the movement—do not bend your elbows.
Maintain a rigid body position; avoid arching your lower back or letting your hips sag.
The movement should be controlled and deliberate, not jerky or momentum-driven.
Adjust your body angle to modify resistance—more horizontal = harder resistance.
Focus on the shoulder contraction at the top of each repetition.

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal	Sets	Reps
Goal	Sets	Reps	Gain strength	3	9 reps
Build muscle	3	13 reps
Build endurance	3	16 reps

Alternatives

Exercises that target the same muscles with the same force and mechanic.

Alternating Deltoid Raise

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Car Drivers

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Diagonal Raise (Band)

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EZ Bar Front Raise

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Front Cable Raise

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Front Dumbbell Raise

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Front Incline Dumbbell Raise

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Front Plate Raise

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Front Raise (Band)

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Front Raise (Cable)

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Front Raise (Dumbbell)

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Front Raise (Sled)

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Front Raise (Smith Machine)

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Front Raises

intermediate strength

Front Two-Dumbbell Raise

beginner strength

Horizontal Shoulder Abduction (Cable)

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Incline Shoulder Raise (Dumbbell)

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Internal Rotation with Band

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Landmine Lateral Raise (Barbell)

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Lateral Raise (Band)

beginner strength

Lateral Raise (Cable)

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Lateral Raise (Dumbbell)

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Lateral Raise (Sled)

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Lateral Raise (Smith Machine)

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Lateral Raise to Front Raise (Dumbbell)

intermediate strength

Lateral Raise with Bands

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Lateral Raises

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Lateral Raises on Cable, One Armed

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Machine Lateral Raise

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One-Arm Incline Lateral Raise

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One-Arm Side Laterals

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Overhead Plate Raise

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Plate Front Raise

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Plate Lateral Raise

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Power Partials

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Scaption (Cable)

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Scaption (Dumbbell)

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Seated Lateral Raise (Dumbbell)

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Seated Side Lateral Raise

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Shoulder Fly

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Side Lateral Raise

beginner strength

Side Laterals to Front Raise

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Single Dumbbell Raise

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Smith Incline Shoulder Raise

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Standing Dumbbell Straight-Arm Front Delt Raise Above Head

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Standing Front Barbell Raise Over Head

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Standing Low-Pulley Deltoid Raise

beginner strength

Straight Raises on Incline Bench

beginner strength

Y Raise (Band)

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Y Raise (Cable)

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Y Raise (Dumbbell)

intermediate strength