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Find out here everything about Seated alternating front raises dumbbells.
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In this article we are going to show you how to make Seated alternating front raises dumbbells:
Learn Seated alternating front raises dumbbells just in 5 seconds: Video
Summarized explanation
Sitting on a bench with an almost vertical back inclination, hold dumbbells in pronation starting with hanging arms and alternately raise to the horizontal
Step by step
1-Sitting on a bench with an almost vertical back, straight back, feet flat on floor
2-Hold a DB in each hand with pronation grip and leave your arms hanging and near your hips
3-Alternately elevate arms to the horizontal.
4-Lower to start position
| Must Take elbows pointing to the sides |
Don´t Take impulse before raising the arm |
Tips Lower dumbbells resisting the gravity |
Extended Explanation
Sitting on a bench that has an almost vertical back, straight spine and lean feet on floor. Hold a dumbbell in each hand with a pronation grip (palms facing back) leave arms hanging and near your hips. This is the starting position. Start movement raising one arm to the front, to the horizontal position alternating with the other arm. Lower to starting position in a controlled manner.
Basic Muscles Explanation
The anterior deltoids covers the front part of the shoulder and is the main muscle involved in the front raise of the arms. The medial deltoids and other muscles like the scapula elevator help in this movement.
Muscles & Joint Actions
In the shoulder flexion arms move towards the front and upward, taking arms from close to body to separated from body. In the deltoids, the scapula moves to the front and up. As the weight gets near the shoulder line, the anterior deltoids is fully activated.
Sport Uses
This exercise is important for the athletes to develope the front part of the shoulder. With a neutral dumbbell grip, frontal elevations are specially effective to develope the anterior deltoid. Flexing the shoulder articulation is crucial in sports where arms have to take a frontal and elevated position, like in gymnastics sports, baseball, basketball volleyball and raquet sports. These exercises are normally executed with a complete mobility range and against a resistance like a ball.
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