Front elevation is a strength exercise that serves to strengthen and increase the muscle mass of the anterior deltoid muscle in the shoulder in isolation, in addition to making the shoulders more defined.
This exercise can be done in gyms, at home or outdoors, with different variations depending on the type of equipment used, such as dumbbells, barbells, weight plates or pulleys, for example, which although they work the anterior deltoid muscle in isolation, They recruit other muscles to stabilize the movement of raising the arm.
The frontal raise must be done with the guidance of a physical education professional who can advise the appropriate weight to perform it, according to the physical conditions of each person.
What is it for
The front elevation serves to work the anterior deltoid muscle in isolation, leading to a gain in muscle mass or hypertrophy, in addition to strengthening these muscles.
This type of exercise, as it works the anterior deltoid in isolation, leaves the front and sides of the shoulder more defined.
How to do dumbbell front raises
To do the front raise with dumbbells, you must:
- Stand with your feet shoulder-width apart and your arms stretched out in front of your thighs;
- Hold a dumbbell in each hand with your palms facing your body (prone position), with your arms down in front of your body;
- Keep your back straight and your abdomen contracted throughout the movement;
- Raise both arms straight, with a slight bend in the elbows so as not to overload the joints, until the weights are at shoulder height;
- Do not move your wrists during lifting, to avoid causing injuries;
- Keep raising your arms for a few seconds;
- Slowly lower your arms to the starting position.
You can do 2 to 3 sets of 10 to 12 repetitions each, with 60 to 90 seconds of rest between sets, as instructed by the physical education professional.
The front raise can also be done using a bar, plate or pulley, for example, and these variations always focus on the anterior deltoid muscle, but can recruit different muscles to execute and stabilize the movement of raising the arm.
Front Raise Variations
Some variations of the front raise are:
1. Barbell front raise
The barbell pull-up is done with a bar on which weights can be placed at the ends of the bar and the safety hook to prevent the weights from coming loose.
The movement of this type of front raise is the same as the front raise with dumbbells, however, it does not allow alternating arms or performing the movement unilaterally, as the lift is done with both arms simultaneously.
2. Front pulley raise
The front lift on the pulley, or front lift on the cross, is done by placing the weights on the cross device indicated by the physical education professional. Don’t forget to place safety hooks on the weights to avoid accidents.
Then, you should position yourself with your back to the device, with your torso slightly tilted forward and hold the bar, keeping your arms in front of your body, with your hands in a pronated position, and pull the rope until your arms are stretched out in front of you. shoulder height.
3. Front raise with plate
The front raise with a plate is done by holding a plate with both hands and raising the arms simultaneously until the arms are stretched in front of the body and the plate is at face height.
4. Alternating front raise
The alternating front raise is done using dumbbells, raising one arm at a time, alternately.
5. Unilateral front raise
The unilateral front raise is done by raising just one arm during the movement and then working the other arm.
This type of front raise is done using dumbbells.
6. Supine front raise
The supinated front raise is a variation of the front raise in which the palms of the hands face away from the body, called the supinated position, and can be done using dumbbells or a barbell.
7. Prone Front Raise
The pronated front raise is done with the position of the palms facing the body, called the pronated position.
Care when doing the front raise
Some precautions are important when doing the front elevation, such as:
- Always keep your spine straight and aligned and your abdomen contracted;
- Keep your head and neck straight and aligned with your spine;
- Slightly flex your elbows so as not to overload the joint;
- Inhale while raising your arms;
- Exhale when lowering your arms;
- Always keep your feet flat on the floor.
The correct posture, execution of the front raise and the appropriate amount of weights are very important to avoid injuries and, therefore, must be done with the guidance of a physical education professional.
