Shoulders · Bodyweight
Lying Front Raise
How to do the lying front raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Lie face down on the floor with your arms extended overhead and resting on the ground. Keeping your arms straight and a slight bend in the elbows, lift them off the floor in front of you toward shoulder height, leading with the backs of your hands. Pause at the top and lower under control.
- 1Feel your front delts contract as you raise your arms off the floor
- 2Keep your arms straight and shoulders pulled down away from your ears
- 3Lift with control and pause briefly at the top
Common mistakes
- Don't swing or use momentum to fling the arms up
- Avoid shrugging your shoulders toward your ears
- Don't lift your chest or head to help raise the arms
Muscles worked
The lying front raise mainly works the front delts, with the upper traps, lower traps, and side delts assisting.
- Front DeltsPrimary
- Upper TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Mid TrapsMinor
- Upper AbsMinor
Kovo programs the lying front raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.