Overhead Raise Progressions

Progressions

1. 01

   Standing Front Raise

   • Stand tall with your feet hip-width apart, arms hanging naturally in front of your thighs with palms facing down.

   • Brace your core and keep your spine in a neutral position throughout the entire movement to prevent swaying.

   • Raise both arms straight up in front of you in a smooth, controlled arc until they reach shoulder height, keeping the elbows slightly soft.

   • Focus on initiating the lift from the front deltoids rather than shrugging the shoulders or using momentum from the hips.

   • Hold briefly at shoulder height, squeezing the front of the shoulders before lowering.

   • Lower your arms back down slowly with a controlled 2-3 second tempo, resisting gravity on the way down.

   • Exhale as you raise the arms and inhale as you lower them, maintaining steady breathing throughout each repetition.

   • Perform each rep with intention and avoid rushing — this bodyweight variation builds the foundational shoulder control needed for harder progressions.

2. 02

   45° Bent-Over Front Raise

   • Stand with your feet hip-width apart and hinge forward at the hips to approximately a 45-degree angle, keeping your back flat and your knees slightly bent.

   • Let your arms hang naturally toward the ground with palms facing each other, maintaining a slight bend in the elbows.

   • Brace your core firmly to stabilize your torso and prevent any rocking or swaying during the movement.

   • Raise both arms forward and upward until they are in line with your torso, focusing on driving the movement from the front deltoids.

   • Maintain a fixed 45-degree torso angle throughout — do not stand up or round forward as you lift the arms.

   • Hold briefly at the top of each rep, feeling the contraction in the front of the shoulders before lowering.

   • Lower your arms with a slow, controlled tempo of 2-3 seconds, resisting gravity rather than letting them drop.

   • Exhale as you raise the arms and inhale as you lower them, keeping your neck relaxed and gaze directed at the floor.

3. 03

   90° Bent-Over Front Raise

   • Hinge fully at the hips until your torso is parallel to the floor, keeping your back flat, knees slightly bent, and core braced for stability.

   • Let your arms hang straight down toward the ground with palms facing each other and elbows slightly soft.

   • Raise both arms forward until they are in line with your ears, creating a straight line from hands to hips at the top of the movement.

   • This 90-degree position demands significantly more shoulder strength than the 45-degree variation, as the arms work directly against gravity throughout the full range.

   • Keep your back completely flat and avoid any rounding or arching — your torso should remain motionless while only the arms move.

   • Pause for 1-2 seconds at the top of each rep with arms fully extended to build end-range shoulder flexion strength.

   • Lower the arms with a controlled 2-3 second descent, maintaining tension in the front deltoids throughout the eccentric phase.

   • Exhale as you raise the arms and inhale as you lower them, keeping your head in line with your spine and gaze directed at the floor.

4. 04

   Prone Lying Front Raise

   • Lie face down on the floor with your arms fully extended overhead, thumbs pointing toward the ceiling and forehead resting gently on the ground.

   • Keep your chest, hips, and legs firmly pressed into the floor throughout the entire movement to isolate the shoulder muscles.

   • Engage your front deltoids and raise both arms off the floor in a slow, controlled manner while keeping them completely straight.

   • Lift to the highest point you can achieve without arching your lower back or lifting your chest off the ground.

   • Hold briefly at the top of each rep for 1-2 seconds, squeezing the muscles at the front of the shoulders.

   • Lower your arms back down with a smooth 2-3 second descent, maintaining tension throughout the eccentric phase.

   • Exhale as you lift the arms and inhale as you lower them, keeping your neck relaxed and in a neutral position.

   • This prone position is the most challenging bodyweight variation because gravity works against you through the entire range — reduce reps if needed to maintain perfect form.

5. 05

   Loaded Prone Lying Front Raise

   

   Dumbbells or Kettlebells

   • Lie face down on the floor with a light dumbbell or weight plate in each hand, arms fully extended overhead with thumbs pointing upward.

   • Keep your chest, hips, and legs firmly pressed into the floor throughout the entire movement to prevent compensation from the lower back.

   • Engage your front deltoids and raise both arms with the weights off the floor in a slow, controlled manner, keeping the arms completely straight.

   • Lift as high as you can without arching your lower back or lifting your chest — the added load makes it crucial to maintain strict form.

   • Pause for 1-2 seconds at the top of each rep, feeling the contraction in the front shoulders while the weights challenge your end-range strength.

   • Lower the weights with a smooth, controlled 2-3 second descent, resisting gravity and maintaining tension in the shoulders throughout.

   • Start with very light weights and prioritize range of motion and control over load — even 1-2 kg can be very challenging in this position.

   • Exhale as you lift the arms and inhale as you lower them, keeping your forehead resting on the ground and your neck in a neutral position.

Common mistakes

• Using momentum from the back or hips
• Shrugging shoulders toward the ears
• Raising arms above shoulder height
• Fully locking out the elbows