Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. The version with the rope works your biceps a little more.
Exercise
Front lift
With rope
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley on the lowest step and attach a rope. Stand with your back to the cable tower. The cable should run between your legs and the rope should be in front of you.
2
Hold the rope in a neutral grip (palms facing inwards) in front of your thighs. The arms hang down and the elbow joint is slightly bent.
3
Powerfully lift the rope 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
Guide the rope down slowly and in a controlled manner until you are back in the starting position. Your hands should be in front of your thighs again. Breathe in as you do so.
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
Cable pull
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
