MUSCLES IT WORKS
Shoulders (with a focus on the front of the shoulders)
HOW TO DO IT
Holding one dumbbell in each hand, stand with your feet shoulder-width apart. Straighten your arms and let the dumbbells rest directly in front of your hips with your palms facing towards your body. Keeping your arms almost straightened, exhale and lift both dumbbells in front of you until your wrists are at approximately shoulder height. Inhale as you lower the dumbbells back down to the starting position. The front shoulder raise is very similar to the lateral shoulder raise.
SETS & REPS:
Do 3-5 sets of 10 repetitions (reps).
Do 1-3 sets at 60 seconds per set.
WEIGHT OR RESISTANCE 5- to 15-lb. dumbbells or resistance band (green or red). Most men will start at the upper end of the dumbbell range (or a more difficult resistance band); most women will start at the lower end (less weight/resistance).EQUIPMENT NEEDED Dumbbells or resistance band
DON'T DO THIS MOVE
you have shoulder problems.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your shoulders working during this exercise. To maintain correct form, make sure you keep a slight bend in your elbows and do not lift the weights higher than shoulder height. If you need to shrug your shoulders or use momentum to lift the dumbbells, decrease the weight. These movements can also be indicators of fatigue towards the end of a set.
HOW TO MAKE IT EASIER
Lower the weight of the dumbbells or, if you're using a resistance band, switch to an easier color or use dumbbells. You can also do an upright row instead.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without fatigue, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight or using a resistance band (green or red) instead. If using a resistance band, stand on the band with both feet. The wider your stance, the more challenging the front shoulder raise will become. If this is too challenging, stand on the band with one foot.
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