Lying Front Raise

Muscles worked

Setup

1. Lie face down on a flat, comfortable surface with your legs extended straight behind you.
2. Extend your arms straight out in front of your head, forming an 'I' shape with your body.
3. Position your hands so your palms are facing each other (neutral grip) with thumbs pointing toward the ceiling.
4. Tuck your chin slightly to keep your neck in a neutral position, looking directly at the floor.

How to do it

1. Exhale and lift your straight arms off the floor as high as your shoulder mobility allows while keeping your chest and hips grounded.
2. Pause for one second at the top of the movement, squeezing your shoulders and upper back.
3. Inhale as you slowly lower your arms back to the starting position under full control.
4. Maintain a controlled tempo of 2 seconds up, 1 second hold, and 2 seconds down.

Form checklist

• Keep your elbows locked straight throughout the entire range of motion.
• Avoid arching your lower back or lifting your chest off the floor to gain height.
• Keep your forehead or chin tucked to prevent neck strain.
• Ensure the movement comes from the shoulders, not by swinging the wrists.

Pro tips

• Focus on 'reaching' your fingertips toward the wall in front of you as you lift to maximize serratus and deltoid engagement.
• Depress your shoulder blades (pull them away from your ears) before starting the lift to avoid shrugging into your neck.
• Squeeze your glutes and core to stabilize your torso, ensuring the tension remains on the deltoids.

Make it harder

• Perform the movement with a 5-second isometric hold at the top of every repetition.
• Pulse your arms at the top of the range of motion for 10 seconds after completing your full reps.

Frequently asked

What muscles does the lying front raise work?

The lying front raise primarily targets the deltoids, and also works the biceps and trapezius as secondary muscles.

What equipment do you need for the lying front raise?

The lying front raise requires no equipment — just your body weight.

Is the lying front raise good for beginners?

Yes. The lying front raise is a beginner-friendly movement and a strong foundation to build on.

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• Arm CirclesBeginner · deltoids and pectorals