Toolbox Aid

May 5th, 2023 2:27 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell alternate front raise is a weightlifting exercise that targets the anterior (front) deltoids and also works the muscles of the upper back and core.

Stretch to do prior to exercise:

• Shoulder circles
• Chest stretches

Warm-up to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or jumping jacks, to increase heart rate and blood flow to the muscles.
• Rotator cuff exercises to prepare the shoulders for movement.

How to select the proper weight: Choose a weight that you can lift comfortably for 10-12 repetitions with good form. Start with a lighter weight if you are new to the exercise or have any shoulder issues.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
2. Raise one arm straight out in front of you, keeping your elbow slightly bent, until it is parallel to the ground.
3. Lower your arm back down slowly and repeat with the other arm.
4. Keep your core engaged and your back straight throughout the exercise to avoid any arching or rounding of the spine.

How to reduce the difficulty:

• Use a lighter weight.
• Perform the exercise seated instead of standing.

How to increase difficulty:

• Use a heavier weight.
• Perform the exercise standing on one leg to challenge your balance.

Number of reps:

• Beginner: 8-10 reps per arm for 1-2 sets
• Intermediate: 10-12 reps per arm for 2-3 sets
• Advanced: 12-15 reps per arm for 3-4 sets

Estimated time for exercise: 5-10 minutes