How to do a kettlebell front raise
The kettlebell front raise is a shoulder exercise: you hold a kettlebell by the horns and lift it with straight arms to shoulder height. It trains the front of your shoulders, and your core works to keep your body from swaying.
- Upper body
- Kettlebell
- 10 reps
two-hand kettlebell front raise, kettlebell front shoulder raise
How to do it
- Stand tall with your feet hip-width apart and hold the kettlebell by the horns in front of your thighs.
- Keep your arms long with a soft bend in the elbows and brace your stomach.
- Raise the bell in front of you to shoulder height.
- Pause for a moment with your shoulders down.
- Lower the bell slowly back to your thighs.
Form cues
- Hold the horns, arms long, bell at your thighs
- Raise it to shoulder height, then lower it slowly
- Do not lean back
- Shoulders away from your ears
Muscles worked
Main: shoulders
Also: upper back, core, forearms
Common mistakes
- You swing the bell up with your hips. Fix: Stand still and use a lighter bell if you need momentum.
- You lean back as the bell rises. Fix: Squeeze your glutes and stomach and keep your body straight.
- You lift the bell above your head. Fix: Stop at shoulder height.
- Your shoulders shrug up. Fix: Keep your shoulders down while your arms lift.
Make it easier: Arm circles
Warm up the same shoulders with no weight, arms out to the sides.
Make it harder: Kettlebell front raise with a hold
Hold the bell at shoulder height for 3 seconds on each rep.
In a workout
Do 10 reps per set, rest 45 to 60 seconds, and repeat 3 times. A light bell is enough, because the lever is long.
Safety: Take care if you have shoulder pain; stop if you feel a pinch at the front or top of the shoulder.
Questions
What does the kettlebell front raise work?
It mainly works the front of your shoulders. Your upper back and core keep you steady.
Should my arms be straight in a front raise?
Keep them long with a small bend in the elbows. Locked elbows add strain.
Why do front raises feel heavy with a light bell?
Your arms are a long lever, so even a small weight feels heavy at shoulder height.
