Muscles Worked by a Front Raise

The front arm raise is a shoulder exercise usually done with dumbbells. To do the move, stand with your feet hip-width apart, holding a dumbbell in each hand. Allow the dumbbells to hang in front of your thighs. Keeping your elbows straight or slightly bent, raise the dumbbells forward and up until the upper arms are horizontal or just slightly higher than horizontal. Lower to complete one repetition. Include this exercise as part of a total upper-body workout or on a day you plan to work just chest and shoulders.

  1. Primary Muscle

    • The primary muscle targeted by the front arm raise is the front part of the three-capped shoulder muscle called the deltoid. This anterior portion of the muscle is largely responsible for lifting the arm in the front plane and in assisting in pressing actions, such as during the chest press.

    Assisting Muscles

    • Several muscles assist the anterior deltoid in execution of the front raise. The upper portion of the pectoralis major -- the largest muscle of the chest -- the top portion of the deltoid, the middle and lower portions of the upper-back muscle called the trapezius and a small muscle outside the upper ribs called the serratus anterior all activate. The upper trapezius, the levator scapulae at the sides of the neck and the wrist extensors serve as stabilizers for your shoulder and wrist joints.

    Strategy

    • For general muscular fitness in the deltoid, aim for eight to 12 repetitions of the exercise with weights that make your muscles feel fatigued by the last couple reps. Work your way up to three sets. If you are looking to build size, aim for a heavier weight that you can hoist for only about six repetitions at a weight that is 80 to 85 percent of your one-repetition maximum. Work your way up to six sets.

    Alternatives

    • You can do a front arm raise by alternating single arm lifts instead of lifting both weights together. You can also use a barbell instead of two dumbbells. If a barbell causes pain or pulling in your shoulder, go back to using dumbbells and turn your thumbs slightly upward to tilt the outer head of the dumbbell down and externally rotate the shoulders. This slight adjustment can reduce impingement of the shoulder, which is causing your pain.