The front raise with dynaband is a shoulder exercise in which you raise the arm in front of the body against elastic resistance. Unlike the dumbbell variant, the resistance increases as the arm rises higher, requiring the shoulder to remain active throughout the entire range of motion.
The controlled and well-dosed resistance makes this exercise very suitable for targeted activation of the anterior shoulder head and improving shoulder control. The elastic resistance also makes it low-threshold for use within rehabilitation.
Aims to strengthen the anterior shoulder head (deltoid anterior) and improve controlled shoulder flexion. Supports muscle balance around the shoulder joint and contributes to safe build-up towards pushing and overhead movements.
Dynaband/elastic
Flat surface
Stand upright with feet hip-width apart
Step with one foot on the centre of the elastic band
Hold the other end in your hand
Arm along body
Knees slightly bent
Core tightened
Shoulders low and stable
Raise the arm in a controlled forward direction
Keep slight bend in the elbow
Lift to about shoulder height
Maintain control against increasing resistance
Actively tighten the shoulder at the top
Lower the arm slowly and in a controlled manner
Keep constant tension on the elastic band
Change of sides after completion
✓ Move in a controlled manner without momentum
✓ Keep core tightened
✓ Shoulders low and stable
✓ Move within a pain-free range
✓ Check the return motion
✗ Swinging the body
✗ Hollowing the lower back
✗ Using elastic too heavy
✗ Force arm higher than controllable
✗ Ignoring pain in shoulder
The front raise with dynaband is used to improve controlled shoulder flexion and muscle activation. The exercise is well suited within early to mid stages of shoulder rehabilitation, when light resistance is desired to build muscle control.
In addition, this exercise can be used preventively with athletes to improve shoulder balance and stability. The adjustable resistance makes it easy to adjust the load to the athlete's level. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.
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