Muscles Worked By A Front Raise

The front raise primarily targets the front shoulder muscle. However, there is a combination of muscles at work to make this movement possible. A front raise is a resistance-training exercise that must be done in a specific manner for gains in lean mass and strength. This is a simple and effective exercise for beginners and elite athletes.

Muscles

There are three different types of muscles that activate during an exercise: target, synergist and stabilizers. The target muscle of an exercise is specifically the muscle that is being trained by the exercise. The synergist muscles make the activity possible by assisting the contraction and movement by the target muscles. The stabilizers work in an isometric way, that is without movement. These muscles maintain the posture of your body to affix a joint so movement can occur.

Assistance

A dumbbell front raise has a target muscle, synergists and stabilizers. The target muscle for a front raise is the anterior deltoid. This is the front portion of your shoulder. There are synergists involved in the motion. Your pec major, the largest portion of your chest, and the lateral deltoid, which is another portion of your shoulder muscles, assist. The large muscles on your upper back known as the middle and lower trapezius also assist, as well as the muscle on the side of your toros, the serratus anterior. For stabilization, your body uses your upper trapezius, levator scapulae and wrist extensors to maintain posture and the anatomy of the shoulder, elbow and wrist.

Movement

Begin this exercise with a hand weight in each hand with arms hanging down in front of you. Stand with feet slightly apart while keeping your knees soft. Keep your back straight, shoulders pulled back and engage your abs as you prepare for the movement. Your head and neck should be relaxed. Begin by slowly lifting both straightened arms until they reach the height of your shoulders. Pause for a second, then lower the weights back down.

Schedule

For general gains in muscular strength and fitness, do this exercise at moderate to hard intensity. The American College of Sports Medicine recommends doing weight-bearing exercise two to three days a week, on alternating days. Work up to three sets of 12 repetitions with your last rep exhausting. Get medical clearance and follow your doctor's guidelines before participating in any resistance-training program.