Among the exercise equipment, there are many equipment that are often encountered, such as dumbbells. Of course, dumbbells are also a very good equipment, and they are used in exercise movements. , there are many movements that use dumbbells, such as dumbbell front raises. So, what are the essentials of the dumbbell front raise? Let’s learn about the essentials of the action together!
Essentials of dumbbell front raise
1. Stand naturally, or stand close to a 45-degree incline. Hold a barbell or dumbbell hanging in front of your legs with both hands, with a shoulder-width grip.
2. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.
Precautions for dumbbell front raise
1. When lifting and lowering, keep the whole body upright, keep both arms straight, and focus on the front deltoid muscles.
2. Control your waist during the movement to avoid injury. You can complete the movement by leaning on an inclined bench.
3. Lifting height: If the arms of heavy weight are parallel to avoid injury, the controllable light weight can be lifted up to the front and above the head. At this time, the action is not limited to the front raise, but also a Additional process of lifting.
Do a few sets of dumbbell front raises
We usually do 8-12 dumbbell front raises, so the weight is generally 10RM or 12RM. Compared with the middle and rear deltoid muscles, the front deltoid is indeed much stronger, so you may be able to do 12kg or 15kg. But remember, you must fully warm up at the beginning. Do not practice front raises as the first movement. Use a small weight to get used to it before loading such a weight. As for the number of sets, 4 sets are enough for formal exercises, and 1 or 2 sets for warm-up.