Anterior Raise - Seated Forward Plate
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Rear Shoulders Traps Strength Plate Flat Bench Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates and strengthens the anterior delt muscle.
Sit on a supine (flat) bench. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. 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 plate straight up toward shoulder level. Exhale during this movement. Lower the plate slowly to the starting position. Inhale during this movement. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. 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 standing, grasp a plate, in front of your body, arms parallel.
Sit on a supine (flat) bench. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. Your arms should be parallel. This is the starting position.
Step 2
Keep your shoulders down while raising the plate to shoulder level.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the plate straight up toward shoulder level. Exhale during this movement.
Step 3
Lower the plate slowly to the starting position.
Lower the plate slowly to the starting position. Inhale during this movement. Hold the plate with hands at 9 o'clock and 3 o'clock in front of your body. Your arms should be parallel.