Description

Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.

Exercise

Front lift

One-armed, standing

Type: Unilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Take a dumbbell in your left hand and stand shoulder-width apart.
2

Hold the dumbbell shoulder-width apart and with an overhand grip (palm facing backwards) next to your upper left thigh. Your left arm hangs down and your elbow joint is slightly bent.
3

Powerfully lift the weight up in front of your body until your left arm is parallel to the floor. Your arm remains almost fully extended in front of your body. Hold the position briefly and exhale.
4

Lower the weight slowly and in a controlled manner until you are back in the starting position. Your hand should be next to your thigh again. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.

Tip

Keep your back straight and pull your shoulder blades down. Choose a weight that is not too heavy and concentrate on the execution. You can hold on to something with your other hand.