DK variations

Variations of the front raise using a resistance band or cables are useful alternatives to the dumbbell version, while a seated shoulder press that targets the anterior (front) deltoids is an effective way to practice the pressing motion. As with the dumbbell front raise, raise and lower your arms with smooth, controlled movements; the cable pulley variation will make this easier to achieve.

Banded front raise

If you experience any shoulder discomfort when practicing the dumbbell front raise, this variation using a resistance band could be a useful alternative. For an added challenge, hold the top position for 1–2 seconds.

preparatory stage

Place the band beneath your feet and take hold of the handles. Stand tall with your arms hanging relaxed at your sides.

STAGE ONE

Breathe in to engage your abs, then breathe out as you raise your arms straight in front of your body while flexing at the shoulders.

STAGE TWO

Breathe in to lower your arms to the starting position, maintaining control throughout. Repeat stages 1 and 2.

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DK Differences in resistance

Each piece of training equipment challenges muscles differently. Dumbbells are directly impacted by gravity and so place most tension on the muscle at the bottom of the range of motion. Resistance bands gain more tension as they are stretched, reaching peak challenge at the top of the range of movement. Cables provide the most even form of resistance.

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cable front raise

This variation allows for a more continuous, even resistance from the cable pulley, which should line up with the fibers of your front deltoids. To increase the challenge of the exercise, hold at the top position for 1–2 seconds.

preparatory stage

Stand with feet shoulder-width apart; you can also stagger your feet for more stability. Grasp the cable handles and relax your shoulders so your arms hang.

STAGE ONE

Breathe in to brace your core, then breathe out as you raise your arms until your hands are at ear-height, keeping your elbows extended.

STAGE TWO

Breathe in to lower the cables to their starting position, controlling the movement and with straight arms throughout. Repeat stages 1 and 2.

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front deltoid shoulder press

This exercise trains the vertical pressing motion, working your triceps and elbow flexors, as well as your front delts. This variation is better aligned to the front delt than a standard seated shoulder press.

preparatory stage

Position yourself on the bench. Take hold of the dumbbells with a semipronated grip and hold them just above shoulder-height with your elbows flexed.

STAGE ONE

Breathe in to engage your core. Breathe out as you extend your arms to raise the weights above your head, stacking your wrists above your elbows.

STAGE TWO

Breathe in to lower your arms with control, returning them to the starting position. Repeat stages 1 and 2.

DK

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