Ring Front Raise
Build serious shoulder strength with Ring Front Raises! A challenging bodyweight exercise for stability and power.
The Ring Front Raise mainly works the shoulders, with help from the core, back and chest. You'll need: suspension trainer or gymnastic rings.
Required Equipment
Ring Front Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Ring Front Raise Variations and Alternatives
How to do the Ring Front Raise
Setup: Secure a pair of gymnastic rings or a suspension trainer above head height. Grasp the rings or handles with both hands, arms extended in front of you at shoulder height.
Starting Position: Lean forward with a straight body, on the balls of your feet, creating an angle with the ground. The rings or handles should be supporting your weight, with your arms straight and in line with your ears when viewed from the side.
Movement: Keeping your body straight and core engaged, exhale as you lift your arms up in front of you. Your torso will pivot on your feet as you move.
Peak Position: Continue to raise your arms until they are vertical and your body is fully extended, with only your heels touching the ground. Hold this position briefly, maintaining tight core muscles and straight arms.
Return: Inhale as you slowly lower your body back to the original starting position with control, preventing your body from swinging.
Repetition: Perform the desired number of reps, ensuring consistent form throughout.
Tips: - Keep your movements controlled and avoid using momentum. - Ensure that your body remains straight throughout the exercise, engaging your core to prevent sagging or arching of the back. - Do not let your shoulders shrug up towards your ears; keep them pressed down and away. - If the exercise is too challenging, decrease the angle of your lean to lessen the intensity. - Keep the focus on engaging your shoulders and not allowing other muscle groups to dominate the movement.
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Ring Front Raise FAQs
What muscles does the Ring Front Raise work?
The Ring Front Raise mainly works the shoulders, with help from the core, back and chest. The main muscles are the anterior deltoid.
What equipment do you need for the Ring Front Raise?
Suspension trainer or gymnastic rings.
What workout day should the Ring Front Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Front Raise variations and alternatives?
Similar exercises include the Ring Archer Push-Up, Ring Face Pull, Ring Lever Front and Ring Rear-Delt Fly.
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