Arm Raise exercise is an effective exercise for isolating the front head of the shoulders.

Arm Raises also engages the lateral head of the shoulders, upper back and traps.

Arm Raises can be used as a warm up for the shoulders before doing any pressing exercise. It is also used as a rehab exercise after coming back from injury or surgery.

Arm Raises also helps develop stability and mobility in the shoulder area.

This is a valuable exercise for those who participate in activities such as tennis, baseball and boxing.

Arm Raises Exercise How To

  • Place a pair of dumbbells at thigh level. Assume a shoulder width position; feet neutral, keep your core tight and back flat throughout the exercise.
  • Keep your arms perfectly straight then raise the dumbbells up in front of your body until your arms are at shoulder level.
  • Resist the weight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Arm Raises has to be performed strictly and in perfect form to get the most benefits.

Do not swing or use momentum when raising the dumbbells forward and up to shoulder level.

Because your arms are kept perfectly straight, it is advisable to use light weights for this exercise.

Variations: Barbell Front Raise, Plate Front Raise, Cable Front Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Arm Raises

How To Do Arm Raises