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Açıklama
Seated Dumbbell Front Raise is an anterior deltoid-focused isolation exercise performed while seated. This movement specifically targets the front shoulder muscles and also secondarily affects the upper chest muscles. The seated position prevents momentum usage and provides a more controlled movement. Both arms can be worked simultaneously or alternately, each method having different advantages. The free movement nature of the dumbbell allows following a natural movement path. It is an effective auxiliary exercise for shoulder aesthetics and anterior deltoid development.
Adım Adım Talimatlar
- 1
Sit on a bench, hold dumbbells in both hands and let your arms hang in front of you
- 2
Keep your back straight, engage your core, and maintain an open chest position
- 3
Keeping your arms straight, lift the dumbbells to shoulder level
- 4
Hold briefly at the top of the movement and squeeze the anterior deltoids
- 5
Return to the starting position in a controlled manner, don't let the dumbbells come to a complete stop
- 6
Keep your elbows slightly bent throughout the movement and avoid using momentum
Önemli Noktalar
- ✓Sit upright on the chair, support your back
- ✓Start dumbbells at front shoulder level, palms facing body
- ✓Move arms only from the shoulder joint, elbows should remain bent
- ✓Stop your arms parallel to floor or slightly above at the top of movement
- ✓Keep your chest open and upright throughout the movement
Yaygın Hatalar
- ✗Fully locking elbows - creates joint stress
- ✗Swinging the body - makes the exercise easier by cheating
- ✗Using too much weight - causes form breakdown
- ✗Raising shoulders at the end - engages trap muscles
- ✗Moving fast and uncontrollably - increases injury risk
Nefes Kontrolü
Exhale as you lift your arms up, inhale as you lower down. Maintain controlled breathing throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder impingement should be cautious
- Use light weights if you have rotator cuff injury
- Those with bursitis should limit movement range
- Those with neck problems should pay attention to head position
Güvenlik İpuçları
- Elbows should remain slightly bent
- Only shoulders should move, body should not sway
- Lower the weight slowly, don't drop it
- Don't exceed eye level
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Targets the front shoulder muscle (anterior deltoid)
- ✓Contributes to shoulder width
- ✓Provides better muscle isolation
- ✓Reduces knee and lower back load