Quick Answer
Front Raise is a beginner strength exercise that targets your shoulders. It uses a cable. Attach handle to low cable pulley.
Video Tutorial
How to Perform the Front Raise
- 1
Attach handle to low cable pulley.
- 2
Stand facing away from machine, grasp handle with one hand, overhand or neutral grip.
- 3
Arm extended down in front of thigh.
- 4
Keep torso stationary, core engaged.
- 5
Keeping arm straight (slight elbow bend), raise handle forward/upward.
- 6
Lift until arm parallel to floor or slightly above.
- 7
Pause briefly.
- 8
Slowly lower handle back to start.
- 9
Repeat reps, switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Front Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Front Raise work?
The Front Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Front Raise?
The Front Raise needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Front Raise suitable for beginners?
Yes. The Front Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Front Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Front Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.