Front Raises

An anterior deltoid isolation exercise using a barbell, where the weight is raised from the front of the thighs to eye level using a pronated grip and strict upper body position.

Instructions

1. Stand with your feet at shoulder-width apart, maintaining a strong, stable foundation.
2. Hold a barbell using a palms-down (pronated) grip at shoulder-width distance.
3. Let the barbell rest across your front thighs with a slight bend in your elbows.
4. Keep your torso completely stationary and maintain a neutral spine throughout.
5. Raise the barbell upward in front of your body using a smooth, controlled motion.
6. Continue raising until the barbell reaches approximately eye level or slightly above.
7. Maintain the slight elbow bend throughout the entire range of motion.
8. Pause briefly at the top and squeeze your anterior deltoids before lowering.

Tips

• Stability and strict form are essential for maximizing anterior deltoid development.
• Avoid any momentum or swinging motion; let your shoulders perform the work.
• The pronated grip emphasizes the anterior deltoids more than a neutral or supinated grip.
• Keep your elbows slightly bent; this reduces stress on the elbow joint.
• Your body should remain upright and stable; avoid leaning backward or using momentum.
• This exercise can be performed with a neutral grip at a 45-degree angle for variation.