Ring Front Raise

Muscles worked

Setup

1. Adjust the rings to approximately waist height and stand facing away from the anchor point.
2. Grip the handles with an overhand grip (palms facing down) and lean forward into a plank position.
3. Extend your arms straight down so they are perpendicular to your torso, with feet shoulder-width apart.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Inhale and slowly raise your arms forward and upward in a wide arc, keeping your elbows locked.
2. Continue raising until your arms are in line with your ears or as far as you can go without arching your lower back.
3. Exhale and slowly lower the rings back to the starting position using a controlled 3-second eccentric tempo.
4. Maintain total body tension throughout the movement to prevent the rings from shaking.

Form checklist

• Keep your ribcage tucked and avoid letting your lower back arch as the arms go overhead.
• Ensure the movement occurs only at the shoulder joint; do not bend the elbows.
• Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
• Do not allow your hips to sag or your pike upward during the raise.

Pro tips

• Focus on 'pushing' the rings away from your body throughout the entire range of motion to maximize serratus anterior and core engagement.
• At the top of the movement, pause for one second to emphasize the peak contraction of the deltoids and the stability of the obliques.

Make it harder

• Lengthen the straps to move the rings closer to the floor, increasing the percentage of bodyweight you are lifting.
• Perform the exercise with a narrow foot stance or on one leg to significantly increase the demand on your obliques and rotational stability.

Frequently asked

What muscles does the ring front raise work?

The ring front raise primarily targets the deltoids, and also works the abs, obliques, rotator cuff, and trapezius as secondary muscles.

What equipment do you need for the ring front raise?

The ring front raise uses suspension trainer.

Is the ring front raise good for beginners?

The ring front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps