Seated Front Raises

Modern Repertoire Beginner Seated Upper Body & Arms 📦 Sitting Box

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

Body
Reformer
Strap
Equipment
Movement

Schematic — Seated Front Raises Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Seated Front Raises, on a Reformer, springs set to 1 medium or 1 light spring, footbar Down, headrest Down, using Sitting Box. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: Raising the arms to shoulder height can pinch; stop at or below shoulder height and keep the shoulders drawn down.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

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

Setup Instructions

Set the short box transversely on the carriage and sit tall on it in the short box position, the feet anchored under the foot strap and the footbar down. Take a strap in each hand with the arms long at the sides and the palms facing back, the shoulder blades settled down the back and the ribs stacked over the pelvis. The carriage stays still — the springs are only the anchor for the arms, never the resistance.

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.

Capped Front Raise Height (Injury Modification)

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

Similar Exercises

Same category, or body position when the category is unique.

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