Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. In the variation on the incline bench, we create a greater range of motion and the shoulder is stretched in the lower area.
Take a dumbbell in each hand and sit on a weight bench inclined at 45°.
2
Hold the dumbbells shoulder-width apart and in a neutral grip (palms facing inwards) next to 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 spread out 90° in front of your body and turn your palms 90° inwards. Your arms remain almost fully extended in front of your body and your palms are now facing downwards. Hold the position briefly and exhale.
4
Bring the weight down slowly and in a controlled manner and turn your palms 90° outwards until you are back in the starting position. Your hands should be next to your thighs again. 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.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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