Dumbbell Seated Front Raise
Profil Latihan
Bagian TubuhBekas
PeralatanBelelon térongs in English is "dumbbell".
Otot PrimerDeltoid Anterior
Otot SekunderDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
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Pengantar untuk Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise is a strength-building exercise that targets the anterior deltoid muscles in the shoulders, enhancing upper body strength and improving posture. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match different fitness levels. Individuals might opt for this exercise to improve their athletic performance, sculpt well-defined shoulders, and enhance their overall physical appearance.
Melakukan: Panduan Langkah demi Langkah Dumbbell Seated Front Raise
- Keep your back straight and your chest up, then slowly lift the dumbbells straight in front of you, keeping your arms slightly bent at the elbows.
- Continue to raise the dumbbells until your arms are parallel to the floor or slightly higher.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat this movement for your desired number of repetitions, ensuring to maintain control and proper form throughout the exercise.
Tips saat Melakukan Dumbbell Seated Front Raise
- Controlled Movement: Avoid swinging the dumbbells. This not only reduces the effectiveness of the exercise but can also lead to injury. Raise the dumbbells in a slow, controlled manner, pause for a moment when your arms are parallel to the floor, and then lower them slowly.
- Right Weight: Choose a weight that is challenging but allows you to maintain good form. Using a weight that is too heavy can cause you to use momentum rather than your muscles to lift the weight, which can lead to injury.
- Keep Your Elbows Slightly Bent: Do not lock your elbows when you raise the dumbbells. Keeping a slight bend in your elbows can help to prevent strain and injury.
- Focus on Your Shoulders: The main purpose
Dumbbell Seated Front Raise Pertanyaan Umum
Apakah pemula bisa melakukan Dumbbell Seated Front Raise?
Yes, beginners can do the Dumbbell Seated Front Raise exercise. However, it's important to start with a lighter weight to ensure proper form and avoid injury. It's also beneficial to have someone knowledgeable about weightlifting, such as a personal trainer, to guide a beginner through the correct form and technique.
Variasi umum dari Dumbbell Seated Front Raise?
- Incline Bench Front Raise: This variation is performed while lying face down on an incline bench, which can help isolate the shoulder muscles more effectively.
- One-Arm Dumbbell Front Raise: This variation is performed by raising one dumbbell at a time, which can help improve balance and focus on individual shoulder strength.
- Dumbbell Front Raise with Twist: This variation is performed by twisting your wrists so your palms face the ceiling at the top of the movement, which can engage different parts of the shoulder muscles.
- Alternating Dumbbell Front Raise: This variation is performed by raising one dumbbell at a time in an alternating fashion, which allows for a continuous movement and can help maintain a steady heart rate.
Latihan pelengkap yang baik untuk Dumbbell Seated Front Raise?
- Dumbbell Lateral Raise: This exercise complements the Seated Front Raise by targeting the lateral head of the deltoid, which is not heavily focused on in the front raise, ensuring a balanced shoulder development.
- Barbell Upright Row: This exercise complements the Seated Front Raise as it also targets the anterior deltoids and traps, but adds in the engagement of the biceps and forearms, offering a more complete upper body workout.
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