Strengthen Shoulders with Rotating Front Raise

Rotating Front Raise

Rep Range

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

Hints

Begin in a standing position with your feet hip-width apart and toes slightly pointed out. Hold a dumbbell in each hand with your arms straight and palms facing towards you, resting on your thighs. Engage your core for stability and keep a slight bend in your elbows throughout the exercise. This ensures that the movement targets the deltoids effectively without placing unnecessary strain on the elbow joints. Lift the dumbbells straight in front of you until they reach shoulder height. At this height, with controlled motion, spread your arms straight out to the sides. Once your arms are fully extended to the sides, begin lowering the dumbbells in a controlled manner, ensuring a steady pace to maximize muscle engagement. Return to the initial position, with the dumbbells resting on your thighs and palms facing you.

Common Mistakes

Using weights that are too heavy can make it tempting to rely on momentum rather than muscle strength. This not only reduces the effectiveness of the exercise but can also lead to injuries. Avoid arching your back when lifting the dumbbells. A straight back ensures that the focus remains on the deltoids and prevents undue stress on the spine. It's essential to maintain a consistent speed, especially during the lowering phase. Rapid or uncontrolled movements can decrease the effectiveness of the exercise and increase the risk of injury.

Breathing

Start by taking a deep breath in (inhale) as you prepare to lift the dumbbells. Exhale slowly as you raise the dumbbells in front of you and spread your arms to the sides. Inhale again as you lower the weights to the starting position. When performed correctly, this combination exercise targets both the anterior and medial deltoids, providing a comprehensive shoulder workout.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior, Rear Shoulders, Traps

Tertiary Muscles

Latissimus Dorsi, Core