Anterior Raise - Water Bottle Single
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Anterior Delts Posterior Delts Strength Water Bottle Pull Home
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 water bottles 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 bottle straight up to the front in an arc 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 water bottle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left bottle straight up to the front in an arc 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 water bottle 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 water bottles, in front of your body, palms facing to your body, arms parallel.
Bend over with your feet about shoulder-width apart. Hold water bottles 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 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 to the front in an arc 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 in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat. Repeat as required.
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 to the front in an arc 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 in front of your body (palms facing towards your body). Your arms should be parallel and your back should be flat. Repeat as required.