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 your left hand and sit on a weight bench inclined at 45°.
2
Hold the dumbbell in a neutral grip (palm facing inwards) next to your left thigh. The left arm hangs down and the elbow joint is slightly bent.
3
Powerfully lift the weight up in front of your body until your arm is spread out 90° in front of your body and turn your palm 90° inwards. Your arm remains almost fully extended in front of your body and your palm is now facing downwards. Hold the position briefly and exhale.
4
Bring the weight down slowly and 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 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.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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