Anterior Raise - Plate
Recommendations: 1-3 Sets, 7-8 Reps, 20 Wght
Beginner Anterior Delts Posterior Delts Strength Plate 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.
Bend over with your feet about shoulder-width apart. Hold the plate with hands at 9 o'clock and 3 o'clock in front of 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 plate straight up to the front in an arc toward shoulder level. Exhale during this movement. Lower the plate 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 a plate, in front of your body, arms parallel.
Bend over with your feet about shoulder-width apart. Hold the plate with hands at 9 o'clock and 3 0'clock in front of 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 plate to shoulder level.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the plate straight up to the front in an arc 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 and your back should be flat.