How to exercise Anterior deltoid There are many exercise methods, and among these methods, some methods are bare hands, and some methods use equipment. Therefore, when we train the anterior deltoid, It is important to choose the correct method so that you can exercise the anterior deltoid muscles more effectively. So, what are the methods for doing dumbbell front deltoid exercises? Let’s take a look.

Dumbbell front raise

1. Hold a dumbbell in each hand and stand upright. Hang the dumbbells on the front of your thighs, with your arms naturally straight and your palms facing your thighs. This is the starting position of the movement.

2. Bend your elbows slightly, use your shoulder strength to slowly lift a dumbbell forward, and exhale at the same time. Do not shake your body or use force during the lift until your arms are parallel to the ground and your palms are facing down.

3. Stay at the top for a moment, feel the muscle contraction in your shoulders, then slowly return the dumbbell to the starting position, and repeat the above action with the other hand.

4. Perform the movements alternately with both hands until the recommended number of times.

Incline dumbbell front raise

1. Sit on an incline bench, with the angle between 30 and 60 degrees, with your back and head against the backrest, and hold a dumbbell in each hand. Straighten your arms naturally, do not lock them, hold them flat in front of you, palms down, and lift the dumbbells at a height of about 2 cm from your thighs. This is the starting position of the movement.

2. Slowly lift the dumbbell until your arms and upper body are vertical, and exhale while lifting.

3. When you reach the highest point, stay for a moment and squeeze slightly, then return your arms to the starting position and inhale at the same time.

Single-arm dumbbell shoulder press

1. Hold a dumbbell in each hand and stand upright. Lift one dumbbell up near your shoulders, palms forward and elbows outward. The other hand hangs naturally at the side of the body. Keep your chest up, your abdomen in, and look straight ahead. This is the starting position of the movement.

2. Lift the dumbbells above your head, straighten your arms naturally, and exhale at the same time. Squeeze inward at the top and pause for a moment, feeling the contraction of your shoulder muscles.

3. Then slowly lower the dumbbell to the starting position, inhale at the same time, and maintain control of the dumbbell during the descent.

4. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.

Dumbbell pull-up

1. Hold a dumbbell in each hand, stand upright, lift your chest and draw in your abdomen. Let your arms hang naturally at your sides, palms facing each other. This is the starting position of the movement.

2. Bend your arms, use the strength of your shoulders to lift the dumbbells close to your sides, keep your elbows outward, and exhale at the same time.

3. Lift the dumbbells to the limit, pause at the top, and then return the dumbbells to the starting position close to the sides of the body and inhale at the same time.

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