Build Shoulder Strength with Shoulder Press Into Slow Negative Front Raise

Shoulder Press Into Slow Negative Front Raise

Rep Range

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

Hints

Start standing with the dumbbells resting on your thighs, palms facing you. Engage your core and maintain a neutral spine throughout the movement. Lift the dumbbells up just above your shoulders, positioning them for a shoulder press. Press the weights straight up overhead, extending your arms fully. At the top of the shoulder press, with control, reach your arms forward so the dumbbells are in front of you. Begin the negative phase of the front raise by slowly and deliberately lowering the dumbbells back down to their starting position on your thighs. The slow lowering emphasizes the eccentric contraction of the front deltoids, which can be beneficial for muscle growth and strength.

Common Mistakes

Be cautious not to use excessively heavy weights that could cause you to compromise form. The focus should be on control, especially during the slow negative front raise. Ensure you maintain a straight back and avoid any arching or leaning backward. This not only ensures better muscle activation but also reduces the risk of injury. It's also essential to keep your core engaged and not to let your shoulders shrug up towards your ears during the press or the negative.

Breathing

Inhale while lifting the dumbbells from your thighs to the shoulder press position. Exhale as you press the dumbbells overhead. Inhale again at the top of the press and when extending the arms forward. Exhale slowly and steadily as you lower the dumbbells during the negative front raise. When executed with proper form, combining the shoulder press with the slow negative front raise is an excellent way to target multiple areas of the deltoids and promote better muscle endurance and strength.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Upper Chest, Middle Chest, Latissimus Dorsi