Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. This exercise is a combination of both.
Exercise
Front lift + side lift
Standing
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand shoulder-width apart.
2
Hold the dumbbells shoulder-width apart and with an overhand grip (palms facing backwards) in front of your thighs. The arms hang down and the elbow joint is slightly bent.
3
Powerfully lift the weight up in front of your body until your arms are parallel to the floor. Your arms remain almost fully extended in front of your body. Hold the position briefly and exhale.
4
Move the dumbbells horizontally to the side until your arms are spread out 90° to the side of your upper body. Then lower the dumbbells slowly and in a controlled manner until your hands are at the side of your thighs. Palms facing inwards. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight and pull your shoulder blades down. Choose a weight that is not too heavy and concentrate on the execution. Make sure that you don't start swinging during the exercise.
Muscle groups
Primary
Shoulder
Secondary
—
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
