The front raise is the most popular exercise for the anterior part of the shoulder and the most frequently misused. Use a bench set to an incline to perform a stricter movement that forces the delts to work alone—without body English to swing the weight up.

How To Do It

Set an adjustable bench to a 45-degree angle and lie down with your chest against it and a barbell on the floor in front of you.

Grasp the bar overhand at shoulder width and raise it to shoulder level, using only your delts. Don’t let your back arch.

Advantage: Every rep is done without momentum and fully activates the front deltoid muscles.

QUICK TIP: Use the same setup for rows. Supporting your chest lets you work the lats without straining your lower back.