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Açıklama
The 3-Way Dumbbell Raise is an effective isolation exercise that targets the front shoulder muscles. This movement specifically targets the anterior deltoid and contributes to the development of the front portion of the shoulder. Since it is performed one arm at a time, it helps address asymmetric strength imbalances and ensures each arm works independently. Because it also requires core stabilization, it lightly engages the abdominal muscles as well. Using a dumbbell is joint-friendly and allows for a natural range of motion. This exercise plays an important role in shoulder width and aesthetics.
Adım Adım Talimatlar
- 1
Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand
- 2
Brace your core and maintain your posture by keeping your back straight
- 3
Raise the dumbbell in a controlled manner with your forearm straight up to chest level
- 4
Pause briefly at the top of the movement and feel your front shoulder muscle working
- 5
Return slowly and in a controlled manner to the starting position
- 6
Throughout the entire set, make sure your body does not sway and avoid using momentum
Önemli Noktalar
- ✓Feet should be shoulder-width apart with the core engaged
- ✓Start with the dumbbell with your palm facing your body
- ✓The arm should only move at the shoulder joint, with the elbow kept slightly bent
- ✓Pause for 1–2 seconds at the top of the movement
- ✓Return to the starting position in a controlled manner
Yaygın Hatalar
- ✗Swinging during the movement — using momentum reduces muscle engagement
- ✗Fully locking out the elbow — increases joint pressure
- ✗Lowering the weight too quickly — you miss out on the negative phase
- ✗Rocking the body back and forth — increases the risk of shoulder injury
- ✗Raising the weight above head level — creates unnecessary stress
Nefes Kontrolü
Exhale as you raise the weight up, inhale as you lower it. Maintain rhythmic breathing throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries or rotator cuff problems should exercise caution
- Those with cervical disc herniation or cervical spine issues should obtain medical clearance
- If you have acute shoulder pain, postpone this exercise
Güvenlik İpuçları
- Increase the weight gradually; start light
- Do not raise your arm above shoulder level
- Keep your torso stable and avoid swinging
- Ensure equal work on both shoulders
İlgili Egzersizler
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Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops the front shoulder muscles (anterior deltoid) in an isolated manner
- ✓Contributes to shoulder width
- ✓Improves core stabilization through unilateral movement
- ✓Helps correct asymmetric strength imbalances