Lying Front Raise
Target your shoulders with Lying Front Raises! Strengthen and tone from a stable, comfortable position.
The Lying Front Raise mainly works the shoulders and chest, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Lying Front Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Lying Front Raise Variations and Alternatives
How to do the Lying Front Raise
Lying Front Raise for Shoulders
Positioning
Start Position: Lie flat on your back on a mat or soft surface. Keep your knees bent and feet flat on the ground, about hip-width apart.
Arm Position: Extend your arms straight above your chest, keeping them perpendicular to your body. Your palms should be facing each other.
Movement Instructions
Lift: Engage your core and slowly raise your arms up towards the ceiling, keeping them straight. Your hands should move directly upwards without bending your elbows.
Hold: At the top of the movement, pause for a moment to feel the contraction in your shoulders.
Lower: Slowly lower your arms back down to the starting position, maintaining control throughout the movement.
Repetitions: Aim for 10-15 repetitions, resting for a moment between sets if needed.
Tips
Focus on controlled movements rather than speed to ensure proper form.
Keep your shoulders relaxed and away from your ears as you perform the exercise.
If comfortable, you can increase intensity by holding light weights in your hands.
Lying Front Raise FAQs
What muscles does the Lying Front Raise work?
The Lying Front Raise mainly works the shoulders and chest, with help from the traps and back. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Lying Front Raise?
None. The Lying Front Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Front Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Front Raise variations and alternatives?
Similar exercises include the Bodyweight Standing Front Raise to Opener, Dumbbell Lying Front Raise, Lying Arm Abduction and Lying Arms-Forward Circle.
Training calculators
Work out the numbers behind your training before your next session.