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
Side lift + front lift
Standing
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand shoulder-width apart.
2
Hold your arms at the side of your body with your palms facing inwards. Do not hold your arms completely straight, but bend them slightly.
3
Raise your arms sideways until they are spread out at about 90° from your upper body. Arms remain almost fully extended. Hold the position briefly and exhale.
4
Move your arms forward horizontally until they are almost fully extended in front of your body. Then lower your arms down slowly and in a controlled manner until your hands are in front of your thighs. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Spread your arms out at approx. 90° to your upper body, but no further. As you spread your arms out, imagine that you are bringing your elbows upwards. Lower your arms slowly and in a controlled manner in front of your body.
Only use enough weight so that you can perform the movement without swinging.
Muscle groups
Primary
Shoulder
Secondary
—
Tertiary
—
Equipment
Dumbbell
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