Front raise, standing, reverse grip
Shoulders
Description
Front raise with a reverse (supinated) grip on the barbell bar or machine handles. The isometric hold targets the anterior deltoids and biceps brachii, with the underhand grip altering the force angle and increasing biceps involvement.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Raise the arms forward to the target position and apply maximal isometric force.
5. Keep your torso upright and avoid leaning back throughout the hold.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Raise the arms forward to the target position and apply maximal isometric force.
5. Keep your torso upright and avoid leaning back throughout the hold.
Breathing
Exhale as you raise the arms forward. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The supinated grip engages the biceps as synergists. Focus on the anterior deltoid contraction and maintain an upright posture.
Contraindications
Not recommended for individuals with shoulder impingement syndrome or biceps tendonitis.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.14% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.14 (Shoulders)
- ktech = 0.8