The exercise of lifting a barbell or dumbbell in front of you is a means of transferring the load to the anterior region of the deltoid muscles.
There is also another name - front raise. This is a bodybuilding "classic" for pumping the front of the shoulders. The movement consists of lifting weights on outstretched arms in front of you..
Content
Working muscles
The main ones are deltoid, the maximum load on the front.
The trapezius muscle and pectoral muscles are also involved in the work..
Using the front lift
This is a fairly popular isolated exercise for targeted pumping of the anterior deltoid muscle bundle. It is used mainly by bodybuilders, both when working on mass and on relief.
With regular and correct performance, a noticeable release of the anterior bundle of the deltoid muscles appears.
Can also be used for example in powerlifting, in case the front delt is lagging behind and is a limiting factor for bench press or standing press.
Weight selection
As weights, you can use either a barbell or dumbbells. The weight of the burden is not significant compared to the presses, it is important that there is no pain in the deltas during work.
Always stretch your shoulders thoroughly, starting with an empty bar.
With regards to the types of grip. Most often, the neck is taken with a direct grip. Less often reverse, for even greater isolation of the front beam.
Technique for lifting the barbell in front of you
- We take the starting position while standing, hands with a barbell are stretched;
- By the effort of the shoulders, we lift the bar to the level of the face;
- After a possible pause at the top point, lower the weight under control to the starting position;
- Thus, we perform the specified number of repetitions;
Exercise Options
Lifting dumbbells in front of you.
You can work with one or two dumbbells, lifting them alternately. The most commonly used option is to hold the dumbbells parallel to the floor. Less commonly used is the hammer grip and lift style.
Place in training
You can bet on training in two ways.
1. After the main basic exercises as an additional. For example, if you are working for the maximum result in the bench press, the main exercise is performed first, and the barbell lifts in front of you as an additional one.
2. First before basic exercises. This is the so-called pre-fatigue method. It is used in multi-repetitive training when working with medium weights.
Mistakes
Of the most common mistakes during execution, one can single out the use of excessive weights and various cheating.
If the working weight is not chosen correctly, you simply will not be able to pump the delta in isolation.
And when using cheating, the load will not be full.
Conclusions
Whatever type of strength training you do, you can put this exercise into your workouts based on preferences and goals, from time to time or constantly..
Useful links
https://www.youtube.com/watch?v=-t7fuZ0KhDA
https://www.youtube.com/watch?v=_ikCPws1mbE
