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Seated Front Raises

Both Repertoire Beginner Upper Body & Arms

Seated shoulder-flexion drill: raising the arms to shoulder height against strap tension while the shoulder blades stay anchored down — scapular stability and front-shoulder control.

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Schematic — Seated Front Raises

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest —

Target Muscles

Transverse Abdominis (Secondary)Deltoids (Primary)Trapezius (Secondary)Serratus Anterior (Secondary)

Setup Instructions

Sit tall on the carriage facing the footbar with the spine neutral, straps in each hand at the sides with the tension already loaded.

Execution Instructions

Exhale to raise both arms to shoulder height in front of you without raising the shoulders; inhale to lower with control.

Teaching Cues

Alignment

"Keep the shoulders down and away from the ears as the arms rise — no shrugging."

Control

"Move the arms against the straps with control — no momentum, no swinging."

Breath

"Exhale as the arms raise, inhale as they lower."

Modifications & Progressions

Reduced Height (Regression)

Raise the arms only to mid-chest until the shoulders stay anchored down.

Pause at Shoulder Height (Progression)

Hold the arms at shoulder height for two breaths before lowering.

Shoulder Impingement (Injury Modification)

Keep the arms at or below shoulder height and use a lighter spring.