SHIFT Fit
Band front raise
Band front raise: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with hands in front of thighs.
- Raise arms forwards to shoulder height. Avoid leaning back. Lower your arms to the starting position without swinging.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Avoid leaning back. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | resistance band |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | resistance band |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | resistance band |
| intermediate | 1 set × 8 reps. | resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Shrugging; swinging the weights; lifting higher by leaning backwards. Exercise check: Avoid leaning back.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.