Front raises

3 × 12-15  ·  Equipment: Dumbbells

Muscle groups: Shoulders

How to do front raises

1. Stand holding dumbbells in front of your thighs with a neutral grip (palms facing you).
2. Engage your core and keep your back straight with a slight knee bend.
3. Exhale and raise your extended arms with slightly bent elbows to shoulder height.
4. Keep your shoulders low and away from your ears during the lift.
5. Inhale and lower the dumbbells with control back to your thighs.
6. Avoid swinging your body to give the dumbbells momentum.

Mistakes to avoid

• Do not raise the dumbbells above shoulder level with weight: the rotator cuff suffers.
• Avoid torso swinging; if you need momentum, the weight is too heavy.
• Do not lock or snap your elbows on every rep.
• Keep your shoulders low and stop if you feel a sharp pain in the deltoid or neck.

Progression

• Start light with 12-15 reps and add 2 reps per week when you control the lift.
• Increase the weight in small steps (1-2 kg) only when you do not swing your body.
• Do some sets seated to remove momentum and force the deltoids.
• Alternate a higher-rep week with a higher-weight week to progress without overloading the shoulder.