This is an exercise where it is easy to pick a weight that is too heavy. Rather err on the lighter side, and strive for a strict form where you focus on getting good contact with your delts. You can use a resistance band in place of dumbbells. Change the angle of the incline bench to slightly vary the targeted muscles. You can use a barbell in place of dumbbells. If you sway or find that you are rocking back on your heels in order to complete the lift, for example, then the weights are probably too heavy.
Try performing this exercise alternating lifting with each arm if you find yourself rocking. Once you are stable doing it that way, you might try again doing both arms together. Hoisting the weights quickly allows momentum to reduce the tension within the muscles, especially at the top of the lift. The Dumbbell Front Raise is a great exercise to build shoulder stability and strength, if performed correctly.
The Front Raise is typically performed with two light- to medium-weight dumbbells. Still, if you execute the movements wrong, you could risk taking up a spot on the injured list. Want to master even more moves? Check out our entire Form Check series. United States. Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Men's Health Subscription.
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List of Partners vendors. The dumbbell front raise is a fundamental weight training exercise that is great for people who want to build strength or create more definition in the shoulders. You can use the dumbbell front raise in any upper body workout; just be sure to pick a weight you can lift with proper form. Stand with your feet about shoulder-width apart. Let your arms hang in front of you with the dumbbells in front of the thighs palms facing the thighs.
Your back is straight, your feet are planted flat on the floor, and your abdominal muscles are engaged. A suggested starting weight for this exercise is 5-pound dumbbells for women and pound dumbbells for men. If you can't lift this much, start lower.
Lifting weights that are too heavy could cause you to sacrifice form. The front raise primarily strengthens the shoulder muscles deltoids , but also works the upper chest pectorals. It is an isolation exercise for shoulder flexion and can help you build strength and definition in the front and sides of your shoulders.
In daily life, you need strong shoulders to lift objects safely. This makes the front raise helpful for building the strength needed to perform everyday activities such as placing grocery bags on the counter or putting items on a shelf at shoulder height. This exercise is also commonly recommended for use during physical therapy when recovering from a shoulder injury or shoulder surgery. Including it in your workout routine may even help reduce neck pain. This exercise can be performed in different ways depending on your fitness level and goals.
If you have difficulty standing, you can perform this exercise while seated on a chair or bench. When doing this variation, strive to maintain a straight back and brace your abs. Change the angle of the incline bench to slightly vary the targeted muscles. You can use a barbell in place of dumbbells.
Front dumbbell raises primarily target the front of the shoulders, known as the anterior deltoid. This muscle is used in shoulder flexion. Front dumbbell raises also work the lateral side deltoid and the serratus anterior , along with the upper and lower trapezius, clavicular part of the pectoralis major, and biceps.
Maintain proper posture by engaging your core and keeping your head, neck, and spine in alignment. These exercises target the same muscles as front dumbbell raises. Do them as an alternative to or in addition to the above exercises. Use a wide grip to target your shoulders and a narrow grip to target your trapezius muscles. To prevent wrist strain, try to keep your wrists straight throughout the exercise. Front dumbbell raises are a great way to build upper-body strength, improve shoulder mobility and stability, and prevent injury.
Gradually increase the weight as you gain strength. Experiment with the different variations to decide which option brings you the most benefits and feels best in your body.
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