Anterior Raise - Bent Over Barbell
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Anterior Delts Posterior Delts Strength Barbell Pull Gym
Purpose: This exercise strengthens the front and rear deltoid muscle areas.
Benefits: This exercise isolates the anterior delt muscle as well as the posterior delt muscle
Bend over with your feet about shoulder-width apart. Hold the barbell with an overhand grip in front of your body (palms facing towards your body) with a close grip. Your back should be flat. Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the barbell in an arc forward and up toward your shoulder level. Exhale during this movement. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The anterior (front) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It raises the arm toward the front and rotates the arm inward.
Step 1
Bend over holding a barbell in front of your body, palms facing to your body, arms parallel.
Bend over with your feet about shoulder-width apart. Hold the barbell with an overhand grip in front of your body (palms facing towards your body) with a close grip. Your back should be flat. Your arms should be parallel. This is the starting position.
Step 2
Keep your shoulders down while raising the barbell to shoulder level in an arc.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the barbell in an arc forward and up toward your shoulder level. Exhale during this movement.
Step 3
Lower the barbell slowly to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold the barbell with an overhand grip in front of your body (palms facing towards your body) with a close grip. Your back should be flat. Your arms should be parallel.