# Bodyweight Overhead Front Raise

A standing, unloaded arm raise that lifts both straight arms forward and up until they point overhead. Trains the front delts through full overhead range and works as a shoulder mobility drill.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/shoulder-extension/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-overhead-front-raise/

## Muscles worked

- Front delts: 8/10
- Traps: 5/10
- Serratus anterior: 5/10
- Side delts: 4/10
- Upper chest: 3/10

## How to do the Bodyweight Overhead Front Raise

1. Stand tall, arms straight at your sides, palms facing inward.
2. Raise both straight arms forward and up until they point overhead.
3. Pause at the top without leaning back.
4. Lower your arms slowly along the same path to your sides.

### Full technique — 6 steps

1. Stand tall with feet about hip width and arms straight at your sides, palms facing inward.
2. Set your ribs down and keep your torso still before starting the raise.
3. Raise both arms straight forward, keeping them parallel and your elbows straight.
4. Continue past shoulder height until your arms point straight overhead, palms facing each other.
5. Pause briefly at the top without leaning back or shrugging.
6. Lower both arms forward and down along the same path to your sides under control.

## Common mistakes

- Overarching the lower back
- Leaning back to reach overhead
- Bending elbows on the way up
- Shrugging shoulders during the raise
- Stopping short of full overhead range

## Form cues

- Keep ribs down
- Arms stay straight
- Raise straight in front
- Don't shrug up
- No torso swing

## How much to do

- **Strength**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth**: 1–2 sets of 12–15 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, lift 2 s
- **Endurance**: 2 sets of 15–20 reps · rest 30 s · 5 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Overhead Shoulder Stretch](https://seto.fit/exercises/resistance-band-overhead-shoulder-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bodyweight Overhead Front Raise — Beginner**
- Harder: [Standing Y-Raise](https://seto.fit/exercises/standing-y-raise/) — Beginner

## Quick answers

### What muscles does the Bodyweight Overhead Front Raise work?

Primary: Front delts 8/10. Also works: Traps 5/10, Serratus anterior 5/10, Side delts 4/10, Upper chest 3/10.

### When should I do the Bodyweight Overhead Front Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Bodyweight Overhead Front Raise?

Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 12–15 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2 sets of 15–20 reps, rest 30 s, 5 reps in reserve.

### What can I do instead of the Bodyweight Overhead Front Raise?

Resistance bands: Resistance Band Overhead Shoulder Stretch.

### What is a harder version of the Bodyweight Overhead Front Raise?

Standing Y-Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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