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, seated
Type: Unilateral
Rest: 120s
Equipment: Bank, Kurzhantel
Tutorial
1
Take a dumbbell in your left hand and sit on an almost upright (approx. 80°) weight bench.
2
Hold the dumbbell shoulder-width apart and in a neutral grip (palm facing inwards) 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 and turn your palm 90° inwards. Your arm remains almost fully extended and your palm is now facing downwards. Hold the position briefly and exhale.
4
Slowly lower the weight in a controlled manner and turn your palm 90° outwards until you are back in the starting position. Your hand should be next to your left thigh again. Breathe in as you do this.
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.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Bench
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
