Front Raise

Bölge

Omuz

Hedef kas

Ön omuz

Ekipman

Dumbbell

Zorluk

Başlangıç

Destek kaslar

Serratus, Yan omuz, Göğüs (üst)

Front Raise nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   The Front Raise is a strength-building exercise primarily targeting the anterior deltoids, and also engaging the upper pectorals and serratus anterior. This exercise is ideal for anyone looking to enhance shoulder strength and definition, from fitness enthusiasts to athletes. Incorporating Front Raises into your routine can improve upper body strength, enhance shoulder stability, and contribute to better posture.

2. 2

   While maintaining the torso stationary (no swinging), lift the left dumbbell to the front of your body while slightly bending the elbow and palms facing down. Continue to go up until your arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.

3. 3

   Inhale after the second pause and slowly lower the dumbbell back down to the starting position.

4. 4

   Now perform the same movement for the right hand while the left hand holds the dumbbell at the waist.

5. 5

   Continue alternating in this manner until all of the recommended repetitions for each arm have been completed.

6. 6

   İpucu: Grip and Position: Hold the dumbbells in your hands with palms facing towards you. Your hands should be slightly less than shoulder-width apart. Avoid holding the dumbbells too wide or too close as this can strain your wrists and reduce the effectiveness of the exercise.

7. 7

   İpucu: Smooth and Controlled Movement: Raise the dumbbells in front of you until your arms are slightly above parallel to the floor. Make sure the movement is slow and controlled, both when lifting and lowering the dumbbells. Avoid swinging or using momentum to lift the weights, as this can lead to injury and reduce the effectiveness of the exercise.

8. 8

   İpucu: Breathing Technique: Breathe out as you lift the weights and breathe in as you lower them.