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Mastering Standing Lateral and Front Raises: Techniques for Strength and Posture

Enhance your shoulder strength with standing lateral and front raises, primarily targeting the anterior deltoid while engaging the trapezius and supporting muscles like biceps and triceps. A spotter is recommended to help maintain good posture and assist with weight if needed. Learn about grip variations, contraindications, and the benefits of this exercise for sports that rely on shoulder power, such as volleyball and basketball. Discover the proper teaching technique for optimal results and safety, focusing on controlled movements with progressive weight.

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Mastering Standing Lateral and Front Raises: Techniques for Strength and Posture

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  1. Standing Lateral/Front Raises By: Kelsey McPherson & Katelyn O’Rear

  2. Muscles Involved • Primary: Anterior Deltoid • Secondary: Trapezius • Other: Biceps, Triceps, and forearm

  3. 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.

  4. 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

  5. Contraindications to Lifts • Do not perform lift if absolute muscle strength is not enough to perform lift. Fine assistance when needed.

  6. 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.

  7. 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

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