Somehow, the dumbbell front raise is commonly thought of as an important exercise for shoulder workouts. The idea is to pay attention to the front delts, which is why the exercise is often connected with upper-body splits. But once you look at your training from a functionality standpoint, the front rise has worn off.
If you’re already doing a lot of pressing for both chests, adding this isolation movement might be considered a bit of a stretch on your anterior delts. That makes exercise highly overrated, according to men’s health fitness director Ebenezer Samuel, CSCSY men’s health advisory council member David Otey, CSCS. Even more than hyped, frontal augmentation could do you more harm than good.
The front raise actually incorporates the elbows, wrists, and hands to lift the load, and not in a way that leads to everyday functional movements. When was the last time you picked something up with your arms fully extended? Worse yet, you put unnecessary stress on your elbow joints with the front raise.
“Even if you’re thinking of building perfectly symmetrical shoulders, you’re better off focusing on side raises, and posterior deltoid raises,” says Samuel. “The front rise is not very good for your money.”
So what to do instead? Try these shoulder tips instead.
Alternative exercises to train your front delts
side raise
Although this exercise targets the lateral deltoid head, lateral raises are not a complete isolation exercise; they also incorporate the surrounding muscles to help strengthen the entire shoulder. And when it comes to shoulder symmetry, the outer deltoid is more important. Do three sets of three sets of 10 to 12 repetitions.
Shoulder Press Variations
Barbells, dumbbells, kettlebells — no matter which you choose, any of the presses is more beneficial for your anterior delts than front raises, according to Samuel and Otey. The main function of the front delts is to push into an overhead position, and presses allow you to use a heavier load, which will help develop your front shoulder. When done correctly, presses allow your shoulders to work in a more natural way. Eight to 10 repetitions should be enough for this exercise.
Lizards
This bodyweight chest classic also hits the front delts in a safer way that will take unnecessary stress off your shoulders. Try to do three sets of as many repetitions as possible. “When it comes to symmetry, shoulders don’t really show up unless your chest is there,” says Samuel. “So get off the front rise. That is not worth it.”
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