Anterior Raise - Seated Single Dumbbell Forward
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.
Sit on a supine (flat) bench. Hold a dumbbell in your right hand with an overhand grip beside your body (palm facing down). This is the starting position. Keeping your shoulder down and your elbow 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 dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbell with an overhand grip beside your body (palm facing down). Your arms should be parallel. Repeat for the required number of repetitions. Sit on a supine (flat) bench. Hold a dumbbell in your left hand with an overhand grip beside your body (palm facing down). This is the starting position. Keeping your shoulder down and your elbow 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 dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbell with an overhand grip beside your body (palm facing down). 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 sitting, grasp a dumbbell in your right hand, beside your body, palm facing down.
Sit on a supine (flat) bench. Hold a dumbbell in your right hand with an overhand grip beside your body (palm facing down). This is the starting position.
Step 2
Keep your shoulder down while raising the right dumbbell to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulder down and your elbow 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 dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold a dumbbell in your right hand with an overhand grip in front of your body (palm facing down). Repeat as required.
Step 4
While sitting, grasp a dumbbell in your left hand, beside your body, palm facing down.
Sit on a supine (flat) bench. Hold a dumbbell in your left hand with an overhand grip beside your body (palm facing down). This is the starting position.
Step 5
Keep your shoulder down while raising the left dumbbell to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulder down and your elbow 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 6
Lower the dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold a dumbbell in your left hand with an overhand grip in front of your body (palms facing down). Your arms should be parallel. Repeat as required.