Front Raise (Water Bottles)
Step 1 - Stand with feet hip-width apart, holding water bottles in front of your thighs
Step 2 - Raise one or both arms forward until parallel with the floor
Step 3 - Hold briefly at the top
Step 4 - Lower with control to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 10-15 reps, 45 seconds rest
Intermediate: 3-4 sets of 15-20 reps, 30 seconds rest
Advanced: 4-5 sets of 20-25 reps, 30 seconds rest
What to Focus On:
Front shoulder engagement - You should feel this working in the front portion of your shoulders
No swinging motion - Keep your torso still, don't use momentum to lift the weights
Core bracing - Engage your core to prevent your back from arching as you lift
Smooth tempo - Take 2 seconds to lift up and 3 seconds to lower down
Modifications:
Easier: Use lighter objects or alternate lifting one arm at a time instead of both together
Harder: Use heavier objects or lift both arms simultaneously for increased challenge
