Front Raises: Muscles Worked, Benefits, and Proper Form

What do front raises work?

Front raises primarily target the anterior (front) deltoid muscle, responsible for shoulder flexion, with secondary involvement from various stabilizer muscles around the shoulder girdle.

Primary Muscles Worked

The front raise is an isolation exercise specifically designed to strengthen and hypertrophy the front portion of the shoulder.

• Anterior Deltoid: This is the prime mover in the front raise. Located at the front of the shoulder, its main functions include shoulder flexion (lifting the arm forward and upward), internal rotation, and horizontal adduction. The front raise directly engages the anterior deltoid by initiating and controlling the upward arc of the arm in the sagittal plane.

Secondary and Stabilizer Muscles

While the anterior deltoid is the star of the show, several other muscles contribute to the movement or provide crucial stability.

• Medial (Lateral) Deltoid: While not a primary mover, the medial deltoid can contribute slightly, especially if the arm drifts outward during the raise, or during the higher ranges of motion.
• Upper Trapezius: The upper traps assist in elevating the scapula, particularly if the weight is too heavy or if the movement extends beyond shoulder height, leading to shrugging. Proper form minimizes this involvement.
• Serratus Anterior: This muscle plays a vital role in scapular upward rotation and protraction, which is essential for healthy shoulder mechanics, especially as the arm elevates above shoulder height. It helps stabilize the scapula against the rib cage.
• Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): These deep muscles are crucial stabilizers of the glenohumeral (shoulder) joint. During a front raise, they work synergistically to keep the humeral head centered within the glenoid fossa, preventing impingement and ensuring smooth movement. The supraspinatus, in particular, assists in the initial abduction (lifting away from the body) phase of arm elevation, even in a forward plane.
• Biceps Brachii (Long Head): The long head of the biceps originates near the shoulder joint and contributes minorly to shoulder flexion, especially when the elbow is kept relatively straight.

Understanding Shoulder Anatomy for Front Raises

To appreciate what front raises work, a basic understanding of shoulder anatomy is helpful. The shoulder is a complex ball-and-socket joint (glenohumeral joint), offering the greatest range of motion in the body. This mobility, however, comes at the cost of stability, making the surrounding musculature critical.

• Deltoid Muscle: Composed of three distinct heads—anterior, medial, and posterior—each with specific functions. The anterior deltoid originates from the lateral third of the clavicle and inserts into the deltoid tuberosity of the humerus.
• Scapulohumeral Rhythm: As the arm elevates, the scapula (shoulder blade) also rotates and moves in coordination with the humerus. This "rhythm" is essential for preventing impingement and allowing full range of motion. Proper front raise technique respects this rhythm, preventing excessive shrugging or compensation.

How to Perform a Front Raise

While the focus here is on "what it works," proper execution is paramount to effectively target the anterior deltoid and minimize risk.

• Starting Position: Stand tall with a slight bend in the knees, core engaged, holding dumbbells (or a barbell/plate) with an overhand grip, arms extended downwards in front of the thighs.
• Execution: Keeping the elbows slightly bent (never locked), slowly raise the weights directly in front of you, maintaining control. The movement should primarily originate from the shoulder joint.
• Range of Motion: Typically, raise the arms to just below shoulder height (around 90 degrees of flexion) to maximize anterior deltoid engagement without excessive trap involvement or shoulder impingement risk.
• Control: Avoid swinging the weights. The eccentric (lowering) phase should be as controlled as the concentric (lifting) phase.

Benefits of Incorporating Front Raises

• Targeted Anterior Deltoid Development: For those seeking to specifically build the front of their shoulders for aesthetic balance or functional strength.
• Improved Shoulder Aesthetics: Contributes to the "capped" look of the shoulders.
• Functional Strength: Strengthens a muscle vital for everyday activities like pushing open doors, lifting objects in front of you, and many sports-specific movements (e.g., punching, throwing).
• Support for Pushing Movements: A strong anterior deltoid is a key synergist in compound pushing exercises like bench presses and overhead presses.

Potential Risks and Considerations

While beneficial, front raises are not without considerations, particularly regarding shoulder health.

• Shoulder Impingement: Raising the arm excessively above shoulder height, especially with internal rotation, can compress the rotator cuff tendons and bursa against the acromion, leading to pain and inflammation.
• Muscle Imbalances: Over-reliance on front raises without sufficient training for the medial and, especially, posterior deltoids can lead to muscular imbalances. An overdeveloped anterior deltoid combined with a weak posterior deltoid can contribute to poor posture (rounded shoulders) and increased risk of shoulder injury.
• Rotator Cuff Strain: Using excessive weight or poor form can place undue stress on the rotator cuff muscles, leading to strains or tears.
• Limited Functional Transfer (compared to compound movements): While they isolate the anterior deltoid well, compound movements like overhead presses work the entire shoulder girdle more comprehensively and are often more functionally relevant for overall strength.

Alternatives and Complementary Exercises

To ensure balanced shoulder development and reduce injury risk, consider these exercises:

• Overhead Press (Dumbbell/Barbell): A compound exercise that works all three heads of the deltoid, triceps, and traps, offering greater overall strength and muscle mass development.
• Lateral Raises (Dumbbell/Cable): Specifically targets the medial (side) deltoid for shoulder width.
• Face Pulls / Reverse Flyes: Crucial for targeting the posterior (rear) deltoid and upper back muscles, essential for shoulder stability and posture.
• Incline Bench Press: Works the anterior deltoid as a synergist, along with the chest and triceps.
• Push-ups: A bodyweight compound exercise that engages the anterior deltoid along with the chest and triceps.

Conclusion

Front raises are an effective isolation exercise for directly targeting and developing the anterior deltoid. When performed with proper form and within a balanced training program that includes exercises for all three deltoid heads and the supporting musculature, they can contribute significantly to shoulder strength, aesthetics, and overall upper body function. However, awareness of potential risks and the importance of balanced development is key to long-term shoulder health.