Bodyweight Overhead Front Raise — how to, muscles worked, alternatives

How to do the Bodyweight Overhead Front Raise

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

Full technique — 6 steps

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

Substitutes by equipment

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

Resistance bands

Resistance Band Overhead Shoulder Stretch Same level

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 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.