This exercise involves sitting on a bench with a dumbbell in each hand and raising the weights in front of you to shoulder height. It primarily targets the front deltoids and can be modified by adjusting the weight or the angle of the raise.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the anterior deltoids, or front shoulder muscles
- Improves shoulder strength and stability
- Helps to prevent shoulder injuries
- Can be done with light weights and high reps for toning or heavier weights and lower reps for building muscle
- Can be modified by performing the exercise standing or with alternating arms
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing down and your arms extended straight in front of you.
- Slowly raise the dumbbells up to shoulder level, keeping your arms straight and your palms facing down.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Lateral Deltoid
Primary
Traps
Primary
Chest
Primary