Alternating Seated Hammer grip Dumbbell Front Raise
Differentiation: Mechanics
This variation of a Front Raise is unique from other front Raise exercises. Here is how: you are seated | and lift the weight with your palm facing inward. Both of which allow you to focus on contracting only your front deltoid. Being seated prevents you from cheating by using your body weight for momentum assistance, | (like you might do when performing a standing Front Raise). You alternate between your left and right arm with each rep. Working individual sides allows you to target and develop each shoulder individually.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) While holding a dumbbell in each hand...
4) Sit on the flat bench - with your palms facing your hips.
5) Place your feet flat on the floor, hip-width apart.
6) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your front deltoid while raising one dumbbell up
3) ...until the dumbbell reaches head level.
4) Once the dumbbell is about head level, hold this position for a count of one second.
5) Inhale as you bring the dumbbell back to the starting position using a slow and controlled movement.
6) Then, repeat on the opposite side.
7) Continue reps until you have completed a full set, using alternating arms for each rep.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Don't swing your body in an effort to lift the weight, which will ensure that your front delts are doing all of the work and receiving the utmost benefit.
Keep a slight bend in your elbow when raising. Your elbows should be slightly bent, not locked.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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