…continued – Deltoids

Alternate Dumbbell Front Raises

Like Dumbbell Side Laterals, Dumbbell Front Raises are also somewhat of an isolation movement for the front deltoids, but the very execution of this movement does not limit overload even though it isolates the deltoids. Primary muscles involved are the deltoids (front). Secondary muscles involved are the forearms and traps.

Execution

Grip the dumbbells and hold them in front of your waist with your palms facing your legs. With your elbows slightly bent, raise the dumbbells directly in front of you with explosive force to slightly higher than shoulder height. At the top of the movement your wrist should be directly in front of your face arm’s length away. Lower the weight back to the starting position twice as slow as you raised it. Keep your palms facing down during the full movement.

Max-OT Tip:
Never lock your elbows during side laterals or front raises. Keep them slightly bent to remove stress on the elbow joint.

Bent Over Dumbbell Raises

Bent Over Dumbbell Raises are an excellent rear delt movement. Primary muscles involved are the deltoids (rear). Secondary muscles involved are the forearms and traps.

Execution

These can be performed sitting on the edge of a bench. Sitting on the edge of a bench with just your butt, lean forward and grip a pair of dumbbells behind your feet. Remaining in the forward leaning position, with your elbows bent about 40 degrees, laterally raise the dumbbells with explosive force until your upper arms are slightly higher than your shoulders. Lower the weight back to the starting position twice as slow as you raise them.

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