Anterior Raise - Seated Dumbbell Narrow Alternate
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 delt muscle. Using a narrow stance means you also use stabilizer muscles. Alternating the exercise from side to side allows you to focus on each specific muscle group.
Sit on a supine (flat) bench. Hold the dumbbells 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 dumbbell straight up toward shoulder level. As the dumbbell 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 dumbbell 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. Your feet should be close together. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the left dumbbell straight up toward shoulder level. As the dumbbell 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 dumbbell 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. 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 flat bench, grasp dumbbells, in front of your body, palms facing down, arms parallel.
Sit on a supine (flat) bench. Hold the dumbbells 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 dumbbell 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 dumbbell straight up toward shoulder level. As the dumbbell 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 dumbbell slowly to the starting position.
Lower the right dumbbell 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. Your feet should be close together.
Step 4
Keep your shoulders down while raising the left dumbbell 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 dumbbell straight up toward shoulder level. As the dumbbell 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 dumbbell slowly to the starting position.
Lower the left dumbbell 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. Your feet should be close together.