Front raise

1. 1Stand with your feet hip width apart, a dumbbell in each hand, arms hanging in front of your thighs with palms facing your legs.
2. 2Brace your stomach, tuck your ribs down and keep a soft bend in your knees so your lower back stays flat.
3. 3Lift both dumbbells forward and up with straight arms until your hands reach shoulder height, breathing out as you rise.
4. 4Pause for a moment at the top with your wrists level and your shoulders down, not shrugged up towards your ears.
5. 5Lower under control along the same path, breathing in, and stop just short of resting the weights on your thighs before the next lift.
6. 6Keep the same slow tempo for the whole effort. When your form starts to break, shorten the range rather than swinging.

• Swinging the weights up by leaning back and using the hips.

  →Fix: Slow the lift down, squeeze your glutes and stomach, and drop to a lighter dumbbell so the delts do the work.

• Lifting far above shoulder height and shrugging into the traps.

  →Fix: Stop when your hands are level with your shoulders and keep your shoulder blades down throughout.

• Dropping the weights back down and bouncing them off the thighs.

  →Fix: Take as long on the way down as on the way up and keep tension by stopping just short of your legs.

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