Beauty

Benefit exercises

Dumbbell front raises are considered isolation exercises in bodybuilding and fitness. The main purpose of this exercise is to emphasize the shape and relief of the anterior and middle bundle of the deltoid muscles, as well as to improve the separation (separation) of the bundles from each other, and between the shoulders and pectoral muscles. In addition to the deltoid muscles, the pectoral muscles, trapezium and biceps are also slightly involved in the exercise.

Regular performance of this exercise develops the muscles responsible for lifting the arm forward. This movement is typical for various martial arts, tennis, swimming, weightlifting, gymnastics and acrobatics, volleyball, American football and many other sports. Therefore, the inclusion of lifting dumbbells in front of you in the arsenal of training for athletes of these sports will have a positive effect on their skills.

Technique for performing dumbbell raises in front of you

Correct execution technique:

1. Stand up straight and grab a dumbbell in each hand with an overhand grip so that your palms look at your hips and the dumbbells practically touch your legs. Straighten your back, slightly arch your lower back, keep your chin parallel to the floor, and your arms slightly bent at the elbows. This is the starting position.

2. Inhale, hold your breath and gently raise your arms with dumbbells (palms down) in front of you to shoulder level or slightly higher. Having reached the top point, as you exhale, slowly lower the dumbbells to their original position.

3. After a pause, do the next rep.

It is important:

During the exercise, fix your hands in the elbow joint. Perform the movement solely at the expense of the shoulder joint.

When lifting or lowering dumbbells, do not reduce or spread your arms, this reduces the load on the “target” muscles. Therefore, keep your hands shoulder-width apart and parallel to each other.

The exercise can also be performed with a different grip, when the palms look at each other, but holding the dumbbells with an overhand grip, you will achieve the maximum load on the deltas.

Throughout the set, keep the torso motionless: moving the body or pelvis forward reduces the load on the shoulders.

Do not rush to increase the weight of the dumbbells, sudden weight jumps inevitably worsen the technique of performing the exercise.

Keep a moderate pace of movement.

Options exercises

• Alternate dumbbell front raises
• Lifting the bar in front of you
• Raises of hands in the lower block

Working muscles when lifting dumbbells in front of you

• deltoid muscles (anterior and middle bundles)
• trapeze

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