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FRONT
RAISE - DUMBBELL
CORRECT FORM
| 1)
Standing, hold a dumbbell against at your side, palm facing
against your body.
Stand up straight with your shoulders back.
2) Maintaining
your palm in the same position, lift the weight forward by
flexing/bending at the shoulder.
Keep your elbow as straight as possible, but not locked while
lifting the weight.
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| 3)
Lift the weight to the level where it is perpendicular to
your torso (not above the shoulder). Move at the shoulder.
Looking in a mirror, the space between your head/neck and
tip of your shoulder should not raise up. This would be
shrugging your shoulders (see below).
4) Lower
the weight slowly as you return to the starting position.
5) Inhale
as you lower the weight, exhale as you lift the weight.
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MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The primary problem
occurs when someone lifts too far overhead, or when lifting by shrugging
up the entire shoulder girdle. In both cases, there is a greater risk
of developing a shoulder impingement syndrome. Be sure to move
at the the shoulder, and not at the neck/upper traps. Stop when
you get to a 90 degree angle in relation to you body.
The second problem comes from using too much weight, causing the back
to arch in an effort to raise the weight higher. This serves no purpose
and should definitely be avoided. Lift a weight you can handle that
does not force you to compensate elsewhere.
Stop if you have any pain in the shoulder joint, or in the biceps
area. It is often difficult to distinguish between legitimate shoulder
fatigue vs. actual shoulder joint problems.
EFFECTIVENESS
The front raise
may be one of the most over-used exercise in gyms. This is really
meant for bodybuilders trying to finish off a shoulder routine and
add definition to the front deltoid muscle, or for controlled rehabilitations
purposes. Boxers, martial artists may also find it useful in training
strength of certain kinds of punches.
For most people who are looking to just develop basic muscle size
and strength, the front deltoid will be sufficiently trained with
all the other exercises commonly performed (bench press, shoulder
press, etc.). The front raise then becomes redundant and may lead
to over-training of the shoulder or be a waste of time.
HELPFUL
WITH TRAINING FOR
Bodybuilding, boxing, martial
arts |
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