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The front of the shoulders (also known as the anterior deltoids) are responsible for things like flexing and rotating the arm inward. These muscles are involved in a number of traditional shoulder exercises, such as and , but there are other exercises that offer a little more focus.
The incline front raise definitely falls into that category, allowing you to focus all your energy on the front of the shoulders (though the lateral deltoids are also involved). The angle of the movement increases intensity, with your arms having to work harder against gravity. As a bonus, your legs work to stabilize your body on the ball, giving you a bit more bang for your buck.
The key to this move is to keep it slow and controlled and only lift to shoulder level. Start with a lighter weight until you get your form down – this one looks easier than it is.
Do it right: Sit on a ball holding light-medium weights and roll down until you’re at an incline, knees bent and back supported on the ball. With the palms facing in and the arms straight, lift the arms up to shoulder level, focusing on the front of the shoulders. Lower and repeat for 1-3 sets of 8-16 reps.
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