Seated Front Raise is a weight training exercise that isolates the anterior deltoid (front delt) and builds more shoulder strength and definition.
Forget about extending your arms outwards, raising your arms forward with weights is another challenge that most beginners dread.
The first time after doing the workout, your arms turn to jelly since your muscles are experiencing stimulation and activation. It is not easy but with time, your muscles adapt to the form and technique.
HOW TO DO SEATED FRONT RAISE PROPERLY
To eliminate the chances of curving/rounding your back, it is best to use a workout bench with a backrest so that your back is straight and pressed firmly,
How to do it:
- Grab two dumbbells of medium or lighter weights each on one hand. Sit on a workout bench and firmly rest your back on the backrest (straight back).
- Hold the dumbbells in an overhand grip by your side with a slight elbow bend and brace your core muscles. This is your starting position.
- Exhale and raise the dumbbells forward and upwards until your arms are a bit higher than shoulder level. Make sure your palms are facing down.
- Hold the position for a count of 2 and inhale as you lower the weights back to your starting position
- Do the exercise in a smooth and controlled movement to help with good breathing and motion.
- Only your arms should be moving, your other body parts should be stationary.
WHAT MUSCLES DO SEATED FRONT RAISE WORK
ANTERIOR DELTOID (FRONT DELT)
Located at the front of the shoulders, the anterior deltoid is the front part of the deltoid muscle that helps with forwarding movements of the arm. With the up and down movement, the muscle helps to stabilize the arms when raising the dumbbells.
The weights stimulate and activate the muscles, which with time facilitates muscle growth and strengthening.
UPPER PECTORALIS MAJOR
Acting more as a synergist than a target muscle, the pec muscles still are stimulated and strengthened with the technique and form.
With the arm raised forward, the muscle helps in flexion of the arm and holds the position for a while. That is why your chest will puff out when raising the weights to help with the arm movement.
Tightening and engaging your core muscles while doing Seated Front Raise is an advantage because they contract and tighten which helps burn fat and work on the muscles.
It may not be as effective as working on them as target muscles but the motion helps engage the core muscles, which stimulates them. Exercising the core muscles helps increase muscle endurance and burn fat.
SEATED FRONT RAISE BENEFITS
DEVELOPING AND STRENGTHENING SHOULDER MUSCLES
Strong shoulders equal endurance, definition, and strong arms. With a well-developed shoulder, you get to lift loads with ease especially if your anterior deltoid is worked on well.
For a sportsman, shoulder strength and growth shun you away from getting serious injuries and protect your shoulder joint.
BEST FOR SHOULDER INJURY RECOVERY
Seated Front Raise is commonly used as physical therapy for a recovering shoulder injury or surgery. Muscles need to be constantly worked on to relieve pain and tension.
MUSCLE HYPERTROPHY AND DEFINITION
As an isolation workout, the front deltoid gets to increase in mass and strength, which tones and defines the shoulder muscle to look strong and ripped.
ALTERNATIVES TO SEATED FRONT RAISE
Excellent for shoulder mass growth and strength, the military press is a great alternative for anterior deltoid development.
It is a popular workout for shoulder hypertrophy and definition.
How to do it:
- Grab a barbell and load it with weights that best match your strength.
- Sit on a workout bench and straighten your back as you raise the barbell in front of you with your upper arms parallel to the floor. Use an underhand grip. This is your starting position.
- Exhale as you press the weight over and above your head until your arms are extended.
- Hold the position for a count of 2 and inhale as you lower the barbell back to your starting position and then repeat the technique until you finish one set.
- Maintain a straight back throughout the motion.
- Do 2 sets of 6-10 reps.
ARNOLD DUMBBELL PRESS
A great alternative for all-round shoulder development and strengthening. It is quite an involving workout with numerous motions in one press.
How to do it:
- Grab 2 dumbbells in an overhand grip each with equal weights that best match your strength.
- Sit on a workout bench with your back straight and feet firmly planted on the floor.
- Start with palms facing inwards in front of you and elbows perpendicular to the floor. This is your starting position.
- Exhale as you press the weights outwards and upwards making 180 degrees rotation at the wrist and finish off by extending your arm upwards with palms facing forward.
- The weights should be directly below the shoulders.
- Hold the position and inhale as you lower the weights following the same motion in reverse back to your starting position.
- Do the movements in a slow and smooth motion to activate the shoulder muscles.
- Do 2 sets of 6-10 reps.
SEATED FRONT RAISE MISTAKES TO AVOID
ROCKING BACK AND FORTH
Rocking or swaying when doing the raise will only mean the weights are too heavy and you need to switch to a lighter weight so that your form and technique is correct.
Your torso should remain stationary at all times.
USING EXCESS WEIGHTS
Excess weights put tension and stress on joints that leading to injury. It also leads to incorrect form and technique because they shift your focus, which causes you to fail completely in effectively working out the muscles.
Seated Front Raise is a great workout for shoulder hypertrophy and strengthening. A fundamental weight-training workout, it helps build more muscle definition and toning.
Using a lighter weight guarantees better focus and form, this way, muscle activation and development is achievable.
Having strong shoulders helps in trying out more challenging workouts due to increased endurance and strength.