How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Front Raise
Anterior delt isolation. Use sparingly if you already bench and press.
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Shoulders · Dumbbell
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
2–3 × 12–15.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Bells at thighs, raise to eye line, don’t shrug.
Cues
- Ribs down
- No swinging
- One arm if needed
Common mistakes
- Turning it into a clean
- Locking elbows hyperextended
- Too heavy
Home swap
Plate raise
