

3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
Raise to shoulder height
Lead with knuckles
Pause at top
Control descent
Torso stays stable
Constant tension
Raising too high
Using momentum


3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
Raise to shoulder height
Lead with knuckles
Pause at top
Control descent
Torso stays stable
Constant tension
Raising too high
Using momentum
Leaning back
Going too fast
Losing cable tension
Not controlling descent
Leaning back
Going too fast
Losing cable tension
Not controlling descent
The barbell front raise isolates the anterior deltoids. Use a controlled tempo and stop around shoulder height to keep the shoulders comfortable and the delts doing the work.
The dumbbell front raise is an isolation exercise that targets the anterior deltoid. This movement is excellent for building front shoulder mass and definition.
This exercise targets anterior deltoids through full range.
The standing barbell front raise to overhead is a comprehensive shoulder exercise that combines a front raise movement with an overhead press, targeting the anterior deltoids through their complete range of motion. This compound movement is excellent for building both front deltoid size and overhead pressing strength.
The barbell front raise isolates the anterior deltoids. Use a controlled tempo and stop around shoulder height to keep the shoulders comfortable and the delts doing the work.
The dumbbell front raise is an isolation exercise that targets the anterior deltoid. This movement is excellent for building front shoulder mass and definition.
This exercise targets anterior deltoids through full range.
The standing barbell front raise to overhead is a comprehensive shoulder exercise that combines a front raise movement with an overhead press, targeting the anterior deltoids through their complete range of motion. This compound movement is excellent for building both front deltoid size and overhead pressing strength.