Exercise Execution

Common execution guidelines for all exercises below (unless specifically stated otherwise):

• feet together, arms locked-out, shoulder-width grip

• on the way up, ‘drag’ weights as close to the ground as possible for as long as possible

• squeeze front delts throughout (no swing) 

(1) Front Raises (Dumbbell / Barbell / Plate)

(overhand or underhand-grip)

(performed from a vertical position)

(performed supine on an incline bench)

• when using dumbbells, squeeze them together at the top
• when performing with a barbell or plate, ‘shove’ inwards throughout (intent)

From a vertical body position

• raise to eye-line
• stop just short of vertical at the bottom (30º or so)

Supine on an incline bench (facing away from the bench)

• set incline relatively high (75º or so)
• raise only to eye-line, just short of perpendicular to the floor
• bring right down, momentarily touching the thighs at the bottom

Prone on incline bench (facing bench)

• high incline (75º approx.) ane avoid slouching
• raise to just short of parallel to the ground
• lower to just short of perpendicular at the bottom

(2) Low Cable, Cable Front Raises / Floor Lying Cable Front Raises

(standing with low cable)

(Floor Lying variation)

• keep shoulders in the same position throughout, arms straight and triceps locked

• bring the weights up ‘under’ the pecs (not over the top / outside them) and across the body squeezing the front delts and pecs also (everything across the front)

• twist hands into an internally rotated position at the top (once eye-line is reached)

Specific to standing version

• big step forward so that cables are pulling the body backwards (not arms out to the sides)
• at the bottom hands should be neutral (palms facing) slightly behind torso

(if unable to complete goal reps, step back a little to reduce the ‘pull’ from the cables and / or perform final reps with a neutral-grip)

Specific to Floor Lying variation (lie with head, not feet, furthest from the apparatus):

• ensure to lie far enough away that the cable is still applying tension at the bottom
• keep your back is flat on the ground to eliminate inertia (swing)

(3) Plate “Bus Driver” Front Raises

(twisting at the top)

• underhand grip (for greater range at the bottom)
• raise to eye line at the top and rotate in one direction (like turning a steering wheel)
• rotate back to centre, then lower the weight as far as the weight plate will allow
• rotate to the opposite side at the top next time etc.