Scapular Retracted Front Raise with Explanation
Targets the front delts, mid traps with a controlled raise pattern; builds strength, control and mind-muscle connection.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: Front delts, Mid traps. Secondary: Rhomboids, Lower traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold light weights and draw the shoulder blades back and down.
- Raise the arms to the front to shoulder height.
- Keep the blades set.
- Lower slowly.
Equipment
- Dumbbell
Coaching tips
Benefits
Targets the front delts, mid traps with a controlled raise pattern; builds strength, control and mind-muscle connection.
Common mistakes
Shrugging the shoulders or using momentum.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.