Anterior Raise - Seated Water Bottle Narrow Alternate
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Rear Shoulders Traps Strength Water Bottle Chair Pull Home
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates and strengthens the anterior delt muscle.
Sit on a chair. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Your feet should be close together. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the right bottle straight up toward shoulder level. As the bottle 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 bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Your feet should be close together. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left bottle straight up toward shoulder level. As the bottle 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 bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Your feet should be close together. 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 chair, grasp water bottles, in front of your body, palms facing down, arms parallel.
Sit on a chair. Hold water bottles with an overhand grip in front of your body (palms facing down). Your arms should be parallel. Your feet should be close together. This is the starting position.
Step 2
Keep your shoulders down while raising the right bottle 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 bottle straight up toward shoulder level. As the bottle 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 bottle slowly to the starting position.
Lower the right bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Your feet should be close together.
Step 4
Keep your shoulders down while raising the left bottle 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 bottle straight up toward shoulder level. As the bottle 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 bottle slowly to the starting position.
Lower the left bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Your feet should be close together.