Shoulders · Resistance bands

Resistance Band Neutral Grip Front Raise

The resistance band neutral grip front raise is an isolation exercise targeting the anterior deltoids with your palms facing each other throughout the lift. It is ideal for building shoulder strength and definition with joint-friendly mechanics, fitting well into the middle or end of an upper-body workout.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand with both feet on one end of the loop resistance band, feet hip-width apart.
Grip the other end of the band with both hands in a neutral grip, palms facing each other, arms hanging in front of your thighs.
Keep your back straight and a slight bend in your elbows. Inhale.
As you exhale, raise your arms straight in front of you to shoulder height, keeping your palms facing each other.
Inhale and slowly lower your arms back to the starting position, resisting the band.

Common mistakes

Swinging the torso back to initiate momentum reduces tension on the shoulders and strains the lower back.
Lifting the arms far above shoulder level shifts the load to the upper traps and increases the risk of shoulder impingement.
Allowing the band to snap the arms down quickly wastes the eccentric phase, which is critical for muscle growth.
Bending the elbows excessively shortens the lever arm and turns the movement into an upright pull rather than a front raise.

Tips

Brace the core and keep the glutes tight throughout each rep to prevent overarching the spine.
Pause for a deliberate second at shoulder height to fully capitalize on the band's peak resistance.
Lower the hands slowly against the pull of the band to maximize time under tension.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with 45 to 60 seconds of rest between sets to target hypertrophy and muscular endurance.

Muscles worked

Resistance Band Neutral Grip Front Raise: shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why use a neutral grip instead of an overhand grip?

A neutral grip keeps the shoulder joint in a less internally rotated position, reducing friction on the rotator cuff tendons.

What should be done if shoulder pain occurs during the exercise?

Stop the movement immediately, and consult a qualified medical professional if the pain persists.

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