Standing Front Raise



This is a classic shoulder exercise. It focuses on the anterior head of the deltoid.

Stand holding dumbbells lightly touching thighs and palms facing your thighs. Your elbows should be straight or slightly bent. Your feet slightly wider than hip distance. Contract your abs, bracing your torso and pull your shoulder blades down and back. Do not allow the back to arch. Your head should be aligned with your spine.


Exhale and slowly raise the dumbbells up in front of your body. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. Raise the dumbbells until your arms are level with your shoulders, parallel with the floor. Do not allow the back to arch. Keep the wrists in neutral, do not allow them to bend.

Inhale and gently lower the dumbbells back to your starting position in a controlled manner. Keep your elbows straight and neutral grip position.

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds

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