The frontalis is the muscle that covers the forehead and lifts the eyebrows. It is one of the main muscles of facial expression, and most people use it daily without thinking about it. Some people overuse it (constant eyebrow raising, “surprised” forehead tension), while others barely use it (a flatter, less active forehead). Either way, learning how to control the frontalis is less about building “strength” like a bicep and more about improving awareness, activation, symmetry, and endurance.

Where the Frontalis Is and What It Does

The frontalis sits on the front of the skull, spanning the forehead. It connects into the connective tissue of the scalp and blends with tissues around the eyebrows. Its main jobs are:

• Lifting the eyebrows upward
• Wrinkling the forehead (horizontal lines)
• Helping with facial expressions like surprise, curiosity, attention, and emphasis
• Assisting eye opening in some situations, especially if eyelids feel heavy or tired

Because it’s a facial muscle, it’s also closely tied to habits, stress patterns, and expression style. Some people have a “tight forehead” even at rest, while others have very little movement.

What “Weak” Means for the Frontalis

With the frontalis, weakness usually means one or more of the following:

• Poor ability to voluntarily lift the eyebrows without recruiting other areas
• One side lifts less (asymmetry)
• Low endurance (it fatigues quickly)
• Poor motor control (you can’t do small controlled movements)
• Other muscles take over, especially around the jaw, eyes, or neck

It’s also possible to have a frontalis that is strong but poorly controlled or chronically tense. That can feel like weakness because it gets tired or achy from constant low-level contraction.

How to Activate the Frontalis

Activation means getting the muscle to turn on intentionally, with as little “help” as possible from nearby muscles.

Simple activation cue

1. Relax your jaw, tongue, and shoulders.
2. Look straight ahead.
3. Try to lift your eyebrows up as if you’re mildly surprised.
4. Keep the eyes relaxed, not squinting.
5. Feel the forehead contract and the skin move upward.

Isolation tip
Place two fingers lightly on your forehead. You should feel the muscle thicken under your fingers as the eyebrows rise. If you mostly feel tension around your eyes, temples, or jaw, you’re compensating.

Micro-activation (control drill)
Instead of lifting “all the way,” try lifting the eyebrows only 10% to 20%, then relax. This trains precision and reduces the tendency to over-tense.

Strengthening vs Relaxing: The Real Goal

For many people, the best “strengthening” outcome is:

• Better on/off control
• Better symmetry
• More endurance without tension headaches
• Less unconscious clenching in the forehead

If you’re already using your frontalis constantly (raised eyebrows at rest), you may need relaxation and control more than more activation.

Exercises to Strengthen and Train the Frontalis

These are safe, simple drills that focus on control and endurance. Do them in a mirror at first.

1) Eyebrow Raises (Full Range)

• Lift both eyebrows slowly.
• Hold 1 second at the top.
• Lower slowly.
• Do 2 to 3 sets of 10 to 15 reps.

Focus on smooth movement. Avoid scrunching the nose or clenching the jaw.

2) Alternating Eyebrow Raises (Left/Right)

• Lift the left eyebrow while keeping the right as still as possible.
• Then switch.
• Do 2 sets of 8 to 12 per side.

This is harder than it sounds and great for coordination. Use a mirror and keep it small if needed.

3) Assisted Eyebrow Raise (Light Finger Resistance)

• Place fingertips just above the eyebrows.
• Try to lift the eyebrows while your fingers provide gentle downward resistance.
• Keep resistance light.
• Do 2 to 3 sets of 8 to 12 reps, with a 2-second lift effort each rep.

The goal is control, not force.

4) Slow Eccentric Lowers

• Raise eyebrows to the top.
• Lower them as slowly as possible over 5 to 8 seconds.
• Do 5 to 8 controlled reps for 2 sets.

Eccentrics build endurance and control quickly.

5) Forehead “Pulse” Reps (Small Range)

• Lift eyebrows slightly (10% to 20%).
• Pulse up and down in a tiny range for 20 to 30 seconds.
• Do 2 rounds.

This builds stamina without creating deep tension patterns.

Isometric Holds for the Frontalis

Isometrics are usually the most practical way to train facial muscles.

A) Top Hold

• Lift eyebrows to a comfortable top position (not max strain).
• Hold 10 to 20 seconds.
• Rest 20 to 30 seconds.
• Do 3 to 5 rounds.

B) Mid-Range Hold (Best for Control)

• Lift eyebrows halfway.
• Hold 15 to 30 seconds.
• Do 3 rounds.

Mid-range holds are great because max lifting often triggers compensation.

C) Resistance Isometric (Very Light)

• Place fingertips above eyebrows.
• Attempt to lift eyebrows into your fingers without visible movement.
• Hold 5 to 10 seconds.
• Do 5 rounds.

Keep the effort around 30% to 50%. Facial muscles don’t need max effort training.

Signs the Frontalis Is Weak or Not Working Well

Here are practical signs that frontalis activation is limited or poorly coordinated:

• One eyebrow lifts noticeably less than the other
• You can’t lift eyebrows without also wrinkling the nose, squinting, or tightening the jaw
• Forehead barely moves even when trying to look surprised
• Eyebrows feel “stuck” or movement feels delayed
• Forehead gets tired fast during expression or focus
• You rely on head tilting or neck tension to “open the eyes”
• Uneven forehead lines when trying to raise eyebrows (could be control or asymmetry)

Important note: sudden new weakness on one side of the face, especially with drooping eyelid or changes in speech, is not a training problem. That is a medical check situation.

Common Compensation Patterns (What to Avoid)

If you want true frontalis control, watch for these:

• Squinting: using muscles around the eyes instead of lifting eyebrows cleanly
• Nose scrunching: recruiting the wrong facial muscles
• Jaw clenching: tension spreads upward
• Head tilt: using posture instead of muscle control
• Max effort straining: leads to headaches and worse coordination

If you feel tension building, reduce the range and effort.

A Simple Weekly Plan

This keeps it simple and avoids overdoing it.

• 3 to 5 days per week
  • Eyebrow raises: 2 sets of 10 to 15
  • Slow eccentric lowers: 2 sets of 5 to 8
  • Mid-range isometric hold: 3 rounds of 15 to 30 seconds

That’s enough for most people to notice better control within a couple of weeks.

Extra: When the Frontalis Feels “Tight” Instead of Weak

If your forehead is tight at rest, add this after training:

• Close your eyes gently.
• Let the eyebrows drop fully.
• Place warm palms on the forehead for 30 to 60 seconds.
• Breathe slowly and relax the jaw.

This teaches the nervous system that “off” is allowed, which is often the missing piece.

If you want, tell me whether you’re aiming for better facial control, less forehead tension, or more symmetry, and I’ll tailor a tiny routine (2 minutes a day) to that goal.