Anterior Raise - Standing Dumbbell Forward Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Rear Shoulders Traps Strength Dumbbell Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle. Alternating the exercise from side to side allows you to focus more on each specific muscle group.
Stand with your feet about shoulder-width apart and your knees slightly bent. Hold the dumbbells with an overhand grip beside your body (palms facing towards the back). Your arms should be parallel. 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 dumbbell slowly to the starting position. Inhale during this movement. 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 dumbbell 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 standing, grasp dumbbells, beside your body, palms facing to then back, arms parallel.
Stand with your feet about shoulder-width apart and your knees slightly bent. Hold the dumbbells with an overhand grip beside your body (palms facing towards the back). Your arms should be parallel. 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 dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip beside your body (palms facing towards then back). Your arms should be parallel.
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 dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip beside your body (palms facing towards then back). Your arms should be parallel.