Dumbbell is a commonly used piece of equipment in fitness, and its use is relatively easy to master. Although it does not look complicated, if you practice it well, you can Exercises many muscles throughout the body. The standing dumbbell front raise is also a very simple movement, which is very helpful for enhancing muscle size and tolerance, but you must pay attention to the movement. Maybe many friends don’t know which muscles are trained by dumbbell front raise. Now let’s find out together.
Standard postures and precautions
No matter what kind of exercise you do, you must do it properly and master the correct method. Otherwise, not only will you not achieve the desired effect, but you may also suffer sports injuries. When doing standing dumbbell front raises, first open your feet, shoulder width apart, or slightly wider. Hold a dumbbell in each hand and hang it naturally to your sides. This is a preparatory action. After you are ready, use your shoulders to exert force and lift the dumbbell forward to the same height as your shoulders, with your arms straight. Pause for a few seconds and then put it down.
Main training areas
Since the shoulders exert force, the standing dumbbell front raise of course mainly exercises the shoulder muscles, especially the deltoid muscles. The deltoid muscle, also called the tiger head muscle, is a muscle that wraps the human shoulder. If you can practice it well, you will have a good shoulder line, which makes the shoulders appear broad and powerful, which is very advantageous for boys. From a visual point of view, it will also make the shoulders wider and more secure. . Of course, because the standing dumbbell front raise also uses some muscles on the arms, it also has a certain exercise effect on the arms.
How much is appropriate?
Like other exercises, you should warm up properly before doing standing dumbbell front raises to avoid strain. When warming up, you can first do a few sets of movements with a small weight of five kilograms. During formal exercise, you can gradually increase it to about ten kilograms or fifteen kilograms. If you are experienced or have particularly good physical fitness, you can increase it to twenty kilograms. kilogram. You can do eight to twelve reps in each group, four to five groups each time.