Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances. The version on the flat bench activates the core muscles more than the version with a backrest.
Take a dumbbell in your left hand and sit on a flat bench. Keep your back upright and straight.
2
Hold the dumbbell in a neutral grip (palm facing inwards) between your thighs. Your left arm hangs down and your elbow joint is slightly bent.
3
Powerfully lift the weight up in front of your body until your left arm is parallel to the floor and turn your palm 90° inwards. Your arm remains almost fully extended and your palm is now facing downwards. Hold the position briefly and exhale.
4
Slowly lower the weight 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 left 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. You can hold on to something with your other hand.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Flat bench
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