Exercise guide
Suspender Front Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Suspender Front Raise is a challenging isolation movement that builds anterior deltoid strength while demanding intense core stability to maintain a rigid plank. It effectively integrates shoulder flexion with anti-extension core work to improve functional upper body strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Face away from the anchor point and grasp the handles with an overhand grip (palms facing down).
- Lean forward into a plank position with your arms extended straight down from your shoulders.
- Position your feet shoulder-width apart and maintain a straight line from your head to your heels.
- Adjust your body angle by walking your feet back; a steeper lean increases the resistance.
How to do it
- Exhale as you raise your arms forward and upward in a controlled arc until they are in line with your torso.
- Maintain a slow, controlled tempo, taking approximately 2 seconds to reach the top position.
- Inhale and slowly lower your arms back to the starting position, resisting the pull of gravity.
- Keep your core braced and glutes squeezed throughout the entire range of motion to prevent hip sagging.
Form checklist
- Keep your spine neutral; do not let your lower back arch as your arms move overhead.
- Avoid shrugging your shoulders toward your ears during the lift.
- Maintain a slight, soft bend in the elbows to protect the joints without losing tension.
- Ensure your hips stay locked in line with your shoulders and ankles.
Pro tips
- Think about 'pushing' the handles away from your body throughout the movement to maximize serratus anterior and core engagement.
- Pause for one second at the peak of the movement to challenge your shoulder stability and peak core tension.
Make it harder
- Walk your feet further back toward the anchor point to increase the horizontal leverage and resistance.
- Perform the exercise with a narrower foot stance or on one leg to significantly increase the stability demand on the obliques.
Frequently asked
- What muscles does the suspender front raise work?
- The suspender front raise primarily targets the abs and deltoids, and also works the rotator cuff and trapezius as secondary muscles.
- What equipment do you need for the suspender front raise?
- The suspender front raise uses suspension trainer.
- Is the suspender front raise good for beginners?
- The suspender 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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