front delt raise,Hello and Welcome back guy’s,in our today’s Blog. Today we are going to discuss a very important topic that is front delt Raise,it’s benifits,how to do and some common mistakes.
The front raise is an isolation exercise that activates the muscle groups in your shoulders—specifically the anterior deltoid muscles, also known as the front delts. By activating your anterior deltoids, the front raise enhances the shape and tone of your shoulders. Front rise improves shoulder flexion.
Be careful not to go too heavy weight – what feels fine on your first front may be impossible to lift by the fourth or fifth. There are two ways to do the dumbbell version — the double-arm front raise and the alternating, one-arm front raise.
How To Do Front Delt Raise
Keep your feet shoulder-width apart. Let your arms hang in front of you with the dumbbells facing the thighs (palms facing the thighs). Your back is straight, your feet are flat on the floor, and your abdominal muscles are engaged.
- While inhaling, lift the weight upwards. Your arms are outstretched, palms facing down, with a slight bend at the elbows to reduce stress on the joints.
- Hold for a while when your arms are horizontal on the floor.
- With a slow and controlled exhalation, lower the dumbbells to the starting position (on the thighs).
The recommended starting weight for this exercise is 2.5 kg dumbbells for women and 5 kg dumbbells for men. If you can’t lift that much, start at the bottom. Lifting too heavy a weight can cause you to sacrifice form.
Some Common Mistakes
Avoid these mistakes to keep this practice both safe, effective and for good results.
When doing this lift, don’t rock or sway — always keep a strong and stable torso. If you shake or find that you are rocking back on your heels to complete the lift, use a lighter weight.
This is an exercise in which you should not lift such weights that you completely fail at the end of a set. Overloading the shoulder can put pressure on this joint and lead to injury.
Keep the back straight and brace the abdominals (no rounded backs or slack abs). This not only protects you from injury but also enhances your ability to target the desired muscles