Front raise, standing, straight grip
Shoulders
Description
Front raise with a straight (pronated) grip on the barbell bar or machine handles. The isometric hold targets the anterior deltoids, with the overhand grip providing a stable pressing position.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Raise the arms forward to the target position and apply maximal isometric force.
5. Keep your torso upright, avoid leaning back, and maintain a slight bend in the elbows throughout the hold.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Raise the arms forward to the target position and apply maximal isometric force.
5. Keep your torso upright, avoid leaning back, and maintain a slight bend in the elbows throughout the hold.
Breathing
Exhale as you raise the arms forward. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the anterior deltoid contraction and avoid using momentum. A slight elbow bend reduces joint stress.
Contraindications
Not recommended for individuals with shoulder impingement syndrome or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.13% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.13 (Shoulders)
- ktech = 0.75