Shoulders Workout (1) - Front Dumbbell Raise

August 5th, 2008 · 4 Comments ·

A full balanced set of shoulders can help a guy to appear with broader and thicker chest. As for ladies, a well rounded shoulders will create the illusion of a narrower waist. However, big shoulders do not just appear overnight. One of the recommended workouts for shoulders is Front Dumbbell Raise. This shoulder exercise is excellent for the anterior (front) and medial (middle) heads of the deltoids.

Steps:

Stand with a dumbbell in each hand, palms facing backward.
Keep your abdominal muscles tight and knees bent. The feet should be about shoulder width apart.
Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not locked at the elbow.
Lift the weight in your left hand in front of you with your arm parallel to the floor and at shoulder level.
If possible, pause at the top of the movement.
Then slowly return to the start position and repeat with the opposite arm.

Tips:

To maximize muscle stimulation and prevent stress to your lower back, try to move naturally by allowing your back to lean slightly forward and back as you lift and lower the weights.
Control your movements at all times.
Do not cheat by swinging the weight.
Do not raise the arms above shoulder level.

Front Dumbbell Raise can also be done with two dumbbells at the same time or a barbell. However, I prefer to do it with single arm at a time because I can lift heavier weight.

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4 responses so far ↓

karen // Aug 9, 2008 at 2:25 pm

Hi Mun,

would you please do a post on abdominal exercise? i dont see much of it on your site.

this is one of my fav blogs by the way!

thanks!
Tom Parker // Aug 9, 2008 at 10:57 pm

I used to do these with dumbbells but recently I have been doing a seated, incline variation with a barbell. I still use the dumbbell version you have wrote about but I like to mix it up with variations. Another good variation is to do this exercise with cables by standing with your back to the plates and running the cable through your legs.
Janus // Aug 10, 2008 at 11:18 am

this exercise is kinda hard. I always end up doing only a few repetitions because my shoulder is weak when doing this exercise.

I do all other shoulder exercises with ease, except for this one.
Hugo // Aug 12, 2008 at 11:45 pm

The front raise is a great exercise although it has been found now that it should be performed with a hammer grip, so that the palms are facing each other throughout the movement. The problem with the regular grip is that it can cause an impingement within the shoulder joint.

Love your blog keep up the good work

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Shoulders Workout (1) - Front Dumbbell Raise