Description:
The suspended front raise uses a suspension trainer to load the front of the shoulder with your bodyweight. Leaning back and raising your nearly straight arms in front of you brings your body upright, working the anterior deltoid. Walking the feet forward increases the load.
Benefits:
- Isolates the anterior deltoid using bodyweight.
- Adjustable load by changing foot position.
- Trains the core to stay braced.
- Requires only a suspension trainer.
- Easy on the joints with smooth resistance.
Profile:
| Equipment: | Suspension Trainer |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Anterior Deltoid
Secondary Muscles
- Lateral Deltoid
- Abdominals and Core
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Hold the suspension handles and lean back with your arms extended in front of you and your body straight.
- Walk your feet forward to set the difficulty, keeping your core braced.
- Keeping your arms nearly straight, raise your hands overhead in a front raise arc, pulling your body upright.
- Pause briefly at the top.
- Lower under control back to the leaning start position.
- Repeat for the desired reps.
Common Mistakes:
- Bending the elbows to turn it into a row.
- Letting the hips sag instead of staying straight.
- Using momentum to swing up.
- Shrugging the shoulders at the top.
Variations:
- Dumbbell Front Raise
- Cable Front Raise
- Barbell Front Raise
- Suspended Chest Flyes
Safety Tips:
- Make sure the suspension anchor is secure before loading it.
- Set a foot position that lets you keep strict form.
- Keep the body straight and core braced.
- Stop if you feel shoulder pain.
Additional Information:
The suspended front raise scales by how far you walk your feet forward, which makes it easy to find the right difficulty for any level.
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