How to do the Suspension Front Raise
Face the anchor, grab the handles and lean back with your arms extended in front of you.
Keep your body in a straight line, bracing your abs and glutes.
Raise your straight arms forward and up to head height, pulling your body upright.
Lower your arms slowly, letting your body lean back again.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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