Dumbbell front raises are a particularly effective weight training exercise for developing your shoulders. But how do you perform this movement for optimal muscle recruitment?
How do I do this exercise?
Dumbbell front raises are done in a standing position. Make sure you are on a stable floor. Take a dumbbell in each hand (pronated grip) and extend your arms out in front of you until they are parallel to the floor, without using your back.
For a perfect efficiency of this exercise, you should always keep your arms straight. Once your arms reach about shoulder height, it is essential to control the descent movement. This movement should be repeated as many times as necessary.
Which muscles are involved in the dumbbell front raises?
When you perform dumbbell front raises, you are primarily exercising the anterior deltoid at the shoulder, as well as the upper portion of the pectorals.
To a lesser extent, you also strengthen the biceps, forearm, upper trapezius and rhomboid muscles.
Tips
- The frontal raises with the dumbbells will enable you to isolate the work on the front part of the shoulders. In this direction, this movement is to be privileged to pre-fatigue your muscles before carrying out more complete exercises.
- Your technique is critical. Therefore, you should not use momentum to perform front raises or help your back and hips. It is better to use lighter loads but take care of your posture.
Variants
This exercise has several variations to incorporate into your workouts.
- The contraction of the deltoid is thus somewhat different if your grip is in pronation, supination or neutral. This monoarticular movement can also be carried out with a bar or with the low pulley. Depending on your objectives, you can also work your shoulders unilaterally.
Supplementary article :
