Anterior Raise - Standing Dumbbell Forward
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Front Shoulders Traps Strength Dumbbell Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle.
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 dumbbells straight up toward shoulder level, keeping the arms parallel. As the dumbbells reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the dumbbells 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 dumbbells to shoulder level. Rotate the arms inward as if you are pouring water.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the dumbbells straight up toward shoulder level, keeping the arms parallel. As the dumbbells reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 3
Lower the dumbbells slowly to the starting position.
Lower the dumbbells 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.