We continue with new exercises for shoulders in our guide to bodybuilding exercises, the exercise that we present on this occasion is not unknown to those already experienced, we talk about the front lift for shoulders.
But if you are just starting weight training, you should know that the front shoulder lift can be very interesting to apply in your routine, whether you train in the gym or at home.
It has the three properties that we like most in Total Bodybuilding, it is simple to perform, it is economical since it does not require important facilities, and the main thing is… is extremely effective!
I am going to present two variants for this shoulder exercise, one using dumbbells to raise the arms alternately and the other using a bar raising both arms at the same time.
Now, enough preambles and let’s go into detail in each of these shoulder exercises and see how to perform them correctly to further develop our muscles.
HOW TO DO THE LIFTS WITH DUMBBELLS?
- The exercise is performed standing, with these separated in a width of shoulders, with the dumbbells taken in pronation or in neutral form and supported on the thighs or just next to these
- We inspire and raise each arm alternately to the level of the chin (or forehead, this is not recommended for beginners) exhaling at the end of the movement.
This shoulder exercise mainly develops the anterior deltoid, the greater clavicular bundle and to a lesser extent the rest of the deltoid, which makes it especially effective for developing the frontal portion of the shoulders.
HOW TO DO THE ELEVATIONS WITH BAR?
- We stand up, with the legs slightly separated from each other, with the bar taken in pronation and resting on the thighs, taking into account to keep the back straight and the abdominals contracted
- We inspire and raise the bar to the height of the chin, exhaling at the end of the movement and then returning to the initial position.
- At the end of the movement, we exhale and proceed to descend the bar in a controlled way to the initial position.
- This exercise works mainly the anterior portion of the shoulders, the pectoralis major and to a lesser extent the trapezius.
Tips for optimal training with the front shoulder lift
We already saw how to perform these exercises, let’s focus now on taking the following tips to optimize the results.