Enhancing Skills

Front back raise

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell front back raise (AKA scissors )is a compound exercise that targets the shoulders and upper back muscles. This exercise involves lifting the dumbbells in front of and behind the body to work both the front and back deltoids.

Stretch to do prior to exercise:

  • Shoulder stretch
  • Chest stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as walking, jogging or cycling
  • Shoulder circles
  • Arm swings

How to select the proper weight: Start with light weights and gradually increase as you become comfortable with the exercise.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Raise your arms in front of your body until they are parallel to the ground.
  3. Lower your arms and then raise them behind your body until they are parallel to the ground.
  4. Lower your arms to the starting position and repeat.

How to reduce the difficulty: To reduce the difficulty, use lighter weights or perform the exercise seated.

How to increase the difficulty: To increase the difficulty, use heavier weights or perform the exercise standing on one leg for better stability challenge.

Number of reps:

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

Estimated time for exercise: This exercise should take approximately 10-15 minutes to complete.

Body Group:

Shoulders

Muscle Group(s):

Shoulders, Upper back

Muscles used:

Primary:

Deltoids

Secondary:

Trapezius, Rhomboids

Tertiary:

None

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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