Toolbox Aid

May 23rd, 2023 3:38 PM Mr. Q Categories: Barbell

Type:

Equipment:

The incline front raise is an isolation exercise that primarily targets the front deltoids (anterior deltoids) of the shoulders. It involves lifting dumbbells or a barbell from a forward position to shoulder level while on an inclined bench.

Possible Stretches to do prior to exercise:

• Shoulder stretches
• Arm circles

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.

How to select the proper weight: Choose a weight that challenges your front deltoids while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.

Proper form:

1. Set an incline bench at approximately a 45-degree angle.
2. Sit on the bench with your back against the backrest and your feet planted firmly on the floor.
3. Hold a dumbbell in each hand, palms facing your body, and let your arms hang straight down.
4. Inhale and lift the dumbbells forward and upward in a semicircular motion until they are at shoulder level, keeping your arms straight or slightly bent.
5. Squeeze your front deltoids at the top of the movement and hold for a brief moment.
6. Exhale and lower the dumbbells back down to the starting position in a controlled manner.
7. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

• Use lighter dumbbells or no weights at all, focusing on mastering the movement and maintaining proper form.
• Perform the exercise with one arm at a time instead of both arms simultaneously.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight of the dumbbells you’re using.
• Slow down the tempo of the movement, emphasizing the controlled lowering phase.
• Perform the exercise on a higher incline bench to increase the resistance.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes