In earlier articles we discussed the lateral shoulder raise and all it has to offer to athletes than just size and increased muscle (which is ample). In this article, we will dive into the front lateral raise and discuss the specific importance it has in front rack positioning for weightlifters, pressing for powerlifters, and overall shoulder functionality and performing for fitness athletes.
The front lateral raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back). Below is a list of the specific muscles groups targeted by this shoulder raise variation.
- Anterior Deltoid (Front)
- Lateral Deltoid (Lateral)
Front Lateral Raises Exercise Demo
Below is a great video demo by Seth Feroce, in which he instructs us on how to properly setup and execute the front lateral raise. Note the specific angles, grips, and variations one can do within a work set to target the front deltoid and maximize the blood flow and pump to the deltoid.
Benefits of the Front Lateral Raise
Below are some benefits of the front lateral raise, many of which are also discussed deeper in my lateral raise article (which includes some of the front and rear lateral raise variations).
Increase Size of the Anterior Shoulder
While this may not seem like a big deal for powerlifters, weightlifters, and functional fitness athletes, front lateral raises can offer us some specific benefits to positions we often find ourselves in throughout our individual sports. For starters, and type of pressing motion (bench, push press, handstand push ups, ring dips, etc) involve the anterior deltoid, which if not built up can lead to weakness in certain movements and poor performance. Secondly, weightlifters can benefit from larger shoulders (specifically the anterior deltoid) when holding front racks in the front squat and jerking movements.
Failure to have adequate shoulder shelf space can make the barbell sink lower onto your body and become very uncomfortable without the necessary padding (muscle mass). Lastly, functional fitness athletes reap benefits simply because they are performing many of the same movements as strongmen, powerlifters, and Olympic weightlifters.
Pressing Strength and Performance
As described above in terms of barbell positioning with larger front deltoids, having more muscle mass in the anterior (front) deltoid often leads to great strength and power when those specific muscles and movements are trained. Having a great amount of raw muscle in a given area can lead to better strength in the bench press, strict press, dips, and other anterior pressing movements.
Strengthen Shoulder Stabilizing Muscles
Increasing the specific strength, performance, and movement of many of the smaller, more isolated muscle in the shoulder (and throughout the body) can often improve joint stability and control, which is key for any athlete and individual looking to lead a lifelong and healthy fitness/athletic lifestyle. Granted, these movements alone will not make you bulletproof, but adding raises and other shoulder joint movement and strengthening exercise into the mix can surely aid in optimal performance and function.
Sets x Reps
Training the shoulders with front lateral raises and other raise variations can be tricky, especially since there is a wide amount of advice out there on rep schemes, sets, and the amount of weight to be used. As a general disclaimer, I would not recommend going very very heavy with this movement, as the single joint mechanics of this under high load could end in more injury than results.
That said, Jim Meadows (the man behind the Meadows Row) would often do partial raises with heavy dumbbells and have good success, so the decision is up to you. As far as my general recommendations, 3-4 sets (however I have discussed with some lifters who perform 6-10 sets, for all of the raise variations) of 8-15 reps, as the blood flow to the muscle and the pump is key to adding size and volume.
When to Do Them
In an earlier article we discussed how to categorize a the lateral raise (very similar to the front lateral raise movement) as either a push or pull exercise. When looking at that decision, we had to determine which muscle groupings would make the most sense to perform those with, which in the end was decided to pair with shoulders (push) as the variation best suited that day.
In the case of the front lateral raise, similarities exist, and point towards this movement targeting even more of the anterior head of the shoulder. It is for this that I would recommend performing front lateral raises on push days so that you can tax the shoulders and then perform movements in the following day where the anterior head of the shoulder will not drastically impair performance (such as on a back or pulling day).
Go Forth and Build Better Deltoids!
Building stronger, healthier, and more muscular shoulders doesn’t need to be guesswork or rocket-science. In the above article we broke down the movement and offers the answers to “why” you shoulder do more shoulder isolation training, perfectly accompanied with the exact “how-to” video you need to master front lateral raises. Enjoy!
Featured Image: @SethFeroce on Instagram