Anterior Raise - Dumbbell Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Anterior Delts Posterior Delts Strength Dumbbell 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. Performing the exercise suing one side then the other will help you focus the exercise.
Bend over with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right dumbbell straight up to the front in an arc toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the right dumbbell slowly to the starting position. Inhale during this movement. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left dumbbell straight up to the front in an arc toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the left dumbbell slowly 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
While bent over, grasp dumbbells, in front of your body, palms facing to your body, arms parallel.
Bend over with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat. This is the starting position.
Step 2
Keep your shoulders down while raising the right dumbbell to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right dumbbell straight up to the front in an arc toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 3
Lower the right dumbbell slowly to the starting position.
Lower the right dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat.
Step 4
Keep your shoulders down while raising the left dumbbell to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left dumbbell straight up to the front in an arc toward shoulder level. As the dumbbell reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 5
Lower the left dumbbell slowly to the starting position.
Lower the left dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat.