Suspension Front Raise
Suspension Front Raise Exercise Description
The Suspension Front Raise is a bodyweight shoulder flexion exercise performed with a suspension trainer while maintaining a rigid, plank-like body line. It primarily targets the anterior deltoid, with assistance from the clavicular (upper) pectoralis major and scapular upward-rotation muscles (serratus anterior and trapezius). The rotator cuff stabilizes the glenohumeral joint as the arms move, while the trunk and glutes resist extension to keep a neutral spine. Because the straps create constant tension and an unstable interface, the movement reinforces controlled scapulohumeral rhythm and precise arm path in the sagittal plane. Select a body angle you can control so the shoulders stay down, ribs stacked, and motion occurs at the shoulders—not the low back.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Trapezius - Lower Fibers
- Stabilizing Muscles: Infraspinatus, Rectus Abdominis, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Suspension Front Raise Exercise
‘- Set straps to mid-length. Face the anchor, feet hip-width, and grasp handles with palms facing down.
– Lean back into a straight line from head to heels; keep light tension on the straps.
– Pack the shoulders: gently depress and slightly retract the scapulae (shoulders down and back), ribs stacked over pelvis.
– Brace the trunk. Keep wrists neutral and elbows extended but not locked.
– Initiate by flexing at the shoulders, raising straight arms forward until hands reach shoulder height (about 90°).
– Keep neck long; avoid shrugging or flaring the ribs. Maintain even tension in both straps.
– Pause briefly with control, then lower the arms along the same path until hands move toward the thighs—straps remain taut.
– Throughout, keep hips level, glutes lightly engaged, and spine neutral; stop the range before any compensation or discomfort.
Suspension Front Raise Tips
‘- Choose a body angle where you can keep shoulders down, ribs stacked, and motion at the shoulders—not the low back.
– Lean back into a straight line from head to heels and maintain that rigid, plank-like body line.
– Lightly depress and slightly retract the shoulder blades (“shoulders down and back”) before you start and keep them packed.
– Brace the trunk so the ribs stay stacked over the pelvis throughout the movement.
– Keep wrists neutral and elbows extended but not locked as you raise and lower the arms.
– Lift the arms only to shoulder height (about 90°) and follow the same straight path in the sagittal plane on the way up and down.
– Maintain even, constant tension in both straps; avoid letting them slack at the bottom.
– Keep the neck long and avoid shrugging the shoulders or flaring the ribs as you raise the arms.
– Keep hips level, glutes lightly engaged, and spine neutral for the entire range of motion.
– Stop the range of motion before you feel any compensation or discomfort.
Suspension Front Raise Beginner Introduction
The Suspension Front Raise is a bodyweight exercise using a suspension trainer to challenge the front of the shoulders in a controlled, plank-style position. The body stays long and aligned from head to heels while the arms travel straight in front of the torso, so the front shoulders and upper chest handle the lifting work. Muscles around the shoulder blades and upper back guide the shoulder joints, while the smaller stabilizers in the shoulders help the arms move smoothly.
Because the hands are connected to moving straps rather than a fixed weight, the exercise adds an element of instability. This calls on the core and glutes to resist arching through the lower back, allowing the motion to center at the shoulders instead of the spine. The straps also create steady resistance throughout the raise and lower, encouraging a consistent path for the arms and organized movement of the shoulders and ribcage. This makes the Suspension Front Raise a precise, control-based option for anyone using a suspension trainer to strengthen the shoulders and core together.