1. With the chair back placed in front of you bend your knees slightly and pick up the chair with your hands on each side of the chair back.
2. With your feet placed at about hip-width apart and your core braced, raise the chair up and out in front of you while keeping your arms mostly straight
3. When your hands reach eye level, briefly pause before lowering the chair back down
The primary muscles used in Front Chair Raises are the Shoulders. The secondary muscles used are the Traps.