Anterior Raise - Seated Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Front Shoulders Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates and strengthens the anterior deltoid muscle. Rotating the thumb side of the hands downwards also improves the inward rotation motion of the shoulders.
Sit on a supine (flat) bench. Hold the dumbbells with an overhand grip beside your body (palms facing down). 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 dumbbells straight up toward shoulder level. As the dumbbells reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the dumbbells slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip beside your body (palms facing down). Your arms should be parallel. 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 sitting on a flat bench, grasp dumbbells, beside your body, palms facing down, arms parallel.
Sit on a supine (flat) bench. Hold the dumbbells with an overhand grip beside your body (palms facing down). Your arms should be parallel. This is the starting position.
Step 2
Keep your shoulders down while raising the dumbbells to shoulder level. Rotate the arms inward as if you are pouring water.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the dumbbells straight up toward shoulder level. As the dumbbells reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 3
Lower the dumbbells slowly to the starting position.
Lower the dumbbells slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip beside your body (palms facing down). Your arms should be parallel.