Download Standing Lateral/Front Raises

Standing Lateral/Front
Raises
By: Kelsey McPherson & Katelyn O’Rear
Muscles Involved

Primary: Anterior
Deltoid

Secondary: Trapezius

Other: Biceps,
Triceps, and forearm
Spotting Technique
For a standing lateral/front raise, a spotter
behind the individual performing the lift is
recommended.
 This technique is useful in helping the
client maintain good posture during the lift
and to assist with the weight, if needed.

Variations of Grip


Palm down: This
technique targets the
medial deltoid during
the lift
Thumb up: Tension in
the muscle is
transferred to the
anterior deltoid
Contraindications to Lifts

Do not perform lift if absolute muscle
strength is not enough to perform lift. Fine
assistance when needed.
Various Sports
Since the deltoid muscle is the primary
muscle involved with this lift, sports that
use the shoulder for power are greatly
benefited from this lift.
 i.e. Volleyball attack swing, rowing,
basketball, baseball, tennis, etc.

Teaching the lift





Stand with feet together, or shoulder width apart
Grasp a suitable sized dumbbell in each hand
With back straight, inhale and slowly raise
dumbbells to a horizontal position, parallel to the
floor. (Lateral and Front) Lower back down while
exhaling
Do not swing arms, concentrate on using your
deltoid (shoulder) muscle to do all the work
Start small, then progress with a heavier weight