Front Raise

Direct front-delt work — a small dose goes far since pressing hits them too.

Setup

1. Bells resting on the front of your thighs.

How To Do It

1. Raise straight forward to eye height, arms nearly straight.
2. Lower slow and controlled.

Breathing

Exhale raising.

Common Mistakes

• Rocking the torso for momentum — brace and strict.
• Going above eye line — no benefit up there.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.