Combine Chest and Shoulder Moves with Chest Fly Into Reverse Close Grip Front Raise

Chest Fly Into Reverse Close Grip Front Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Starting with feet hip-width apart, hold the dumbbells by your sides with palms facing inward. Begin by lifting one dumbbell diagonally in front of you, making sure to maintain a slight arc in the arm. As you elevate the dumbbell, rotate your wrist so that by the end of the movement, your palm faces the ceiling. Aim to raise the dumbbell to shoulder height or slightly above, then smoothly return it to the starting position. Repeat the movement with the other arm. Following the single-arm raises, bring both dumbbells together in front of you so they touch, ensuring your palms face forward. With both arms arced, elevate the touching dumbbells straight up in front of you, again aiming for shoulder height or slightly above, making sure to keep the dumbbells in contact throughout the motion. Lower the dumbbells back to your sides in a controlled manner, preparing to begin the sequence once again.

Common Mistakes

Avoid using momentum or swaying your body to lift the dumbbells. Ensure that the movement originates from your shoulder muscles, and not your wrists or arms. Make sure to maintain the arc in your arms and not to straighten them entirely.

Breathing

Inhale as you begin each raise and exhale as you reach the topmost point of each movement. Breathe in again while lowering the dumbbells and prepare for the next rep. Merging these two variations of front raises effectively targets the anterior deltoids, with an added emphasis on forearm and wrist control. Always prioritize form and control over the weight being lifted.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior

Tertiary Muscles

Rear Shoulders,Traps, Core, Middle Chest