Build Shoulder Strength with Front Twist Raise

Front Twist Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

The Front Twist Raise is an effective exercise for engaging the anterior deltoids and the stabilizers of the shoulder girdle. Begin by standing tall with your arms at your sides and palms facing upwards towards the ceiling. As you initiate the movement, keep a gentle arc in your arms, leading with your elbows. Lift your arms straight up in front of you, continuing overhead until they point upwards towards the ceiling. At this point, your palms should still be facing the ceiling. Now, reverse the rotation of your wrists to have your palms face downwards and then gradually lower your arms back to the starting position, maintaining the arc in your arms throughout. Even without the addition of weights, performing this movement with controlled deliberation can be challenging, especially if done slowly.

Common Mistakes

Avoid using momentum to complete the lift, as this reduces the effectiveness of the exercise and can lead to improper form. Over-rotation or forced rotation of the wrists is unnecessary and can cause discomfort, so aim for a smooth and natural rotation. Stopping the downward motion once your hands are level with your thighs ensures that you do not overextend and strain your shoulder muscles.

Breathing

Inhale as you lift your arms, exhaling once they are overhead. Inhale again as you begin to lower them, exhaling once you return to the starting position. Practicing the Front Twist Raise with focus and proper form provides an excellent means to diversify your shoulder exercises, targeting the front deltoids and integrating the stabilizing muscles of the shoulder region.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Middle Shoulders

Secondary Muscles

Front Shoulders, Rear Shoulders, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Teres Major