How much do you know about your shoulders? Not much, probably. It's okay to admit that, nobody expects it from you. The shoulders are there, they do valuable work and it's easy not to think about them much, unless something is wrong with them. Aside from that, if you try to enlarge them, it's because Boulder Shoulders filled T-shirts.
However, if you do not know much about the shoulders, it's easy to get it wrong when you try to target them in your workout. The shoulder is made up of three heads – the anterior, medial, and posterior deltoids – all of which need to be machined to form strong, rounded noddy holders.
There's no better practice on your front delta than the front raise. It can be done with several types of free weights or resistance bands, but for the classic front elevation, take a pair of dumbbells. Be careful not to get too heavy ̵
There are two ways to do the dumbbell version: the double-arm front lift and the alternate lift. one-arm front elevation. To perform both exercises:
Lifting the Double Arm Dumbbell Forward
Hold both dumbbells of equal weight in front of your thighs with your palms facing your body (a strong grip). Keep your back straight and your feet shoulder width apart and lift the dumbbells in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.
Lifting the one-armed dumbbell forward
Follow the above two-arm version, but do not raise both dumbbells at the same time, but use a dumbbell at shoulder height. lower and then repeat with the other arm and continue alternately.
Mistakes to be avoided frequently
Lifting over the shoulders
Going higher is not necessary. It will not provide additional stimulation to the anterior shoulder joint, but increases the risk of injury to the surprisingly delicate shoulder joint. The front part of the shoulder is such a small muscle that light weights provide sufficient muscle tension and reduce the risk of injury.
Variations when lifting the front side
At one end of a cable cross- Place the straight pole top above the station at the lowest level of the pulley. Hold the attachment so that the palms face your body (a pronounced grip), the back of the cable station, your feet shoulder-width apart, and the roll between your legs. Lift the bar at shoulder height with your arms outstretched. Stop at the top of the movement, then lower it slowly.
Lift the steering wheel of the plate.
Take a weight plate that you can safely lift for 15 to 20 repetitions. Grasp the plate in the same ten-to-two position that you use with a steering wheel. Spread your feet shoulder-width apart with your back straight, with your arms outstretched, until your hands reach the top of your shoulder. You can usually find a stand on a stand as a good option – but if in doubt, go easier. Place your hands shoulder width apart with your feet shoulder width apart on the bar (any wider position may injure the shoulder joint) and guide the bar to the front of your thighs. Slowly under control until the dumbbell reaches shoulder height. Slowly lower back to start.