Front Dumbbell Raises
Description
In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest. With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine. Front dumbbell raises are quite similar to the lateral raise, only instead of raising your arms laterally (to the sides), you raise them straight out to the front while holding a weight.
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Execution
- Stand in an erect position with an appropriately weighted dumbbell in each hand.
- Exhale and with palm facing the ground, elevate your arm to the front, halting movement once dumbbell reaches shoulder height. It is important to keep a slight bend in the elbow throughout the movement to alleviate joint stress.
- Inhale and lower back down at a controlled speed. You want to stop the downward descent just shy of the thigh in order to keep constant resistance on the shoulder and prevent any rest the muscles will get during the set.
- Repeat until the desired number of repetitions are completed.
Front dumbbell raises can be done with both arms simultaneously until fatigue sets in. Once this happens, alternate repetitions between arms. This will give each arm a slightly longer rest period and allow a few more repetitions to be completed.
Performing front dumbbell raises with your hands in a thumb-up position rather than pointing your palms down will place slightly more stress on the anterior deltoid and draw recruitment from the biceps to hold the elbow in a slightly bent position.
Front dumbbell raises work extremely well when performed before a close grip overhead plate press in a superset. Performing the plate press immediately after the frontal raise will allow you to take the anterior deltoids to a further level of muscle fatigue.
Front Rope Raises
Description
Using the cable machine and the rope attachment to perform front raises is yet another effective way to strengthen the front of the shoulders (anterior deltoids). The notable techniques to be employed throughout execution involve limiting the range of motion. On the decent, it is important to stop prior to the hands reaching the top of the thigh. Doing so will keep the resistance on the shoulders between repetitions. Also, the trainee should also be careful not to extend the arms beyond shoulder height to reduce the risk of sustaining an injury.
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Execution
- Attach the rope to the cable attachment and slide it to the bottom of the column.
- While standing with back towards the weight stack, bend down and pull the rope up between the legs.
- Exhale and while maintaining only a slight bent at the elbows, draw the rope straight forward until the hands reach shoulder height. Briefly hold position.
- Inhale and lower the arms back down at a controlled speed until the hands are approximately 6-8 inches from the thighs.
- Repeat until the desired number of repetitions are completed.
Overhead Plate Press
Description
As mentioned in the shoulder article, the frontal aspect of the shoulder (anterior deltoids) typically require minimal additional training due to their involvement in pressing movements such as the bench press. In most cases, additional isolation training commonly contributes to over-training. However, if placed appropriately within a professionally designed training regimen, the narrow grip plate press may be a possible solution for those who have difficulty attaining decent shoulder development. While super-setting for the shoulders (performing two consecutive exercises with no rest in between), the narrow grip plate press is a great finisher when complemented by front dumbbell raises. Performing the front raises prior to the plate press will isolate and pre-exhaust the front of the shoulder,. From there, moving into the plate press will draw recruitment from the triceps and take the muscles to a further degree of muscular fatigue.
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Execution
- Grasp the sides of an appropriately weighted barbell, take a step back with one leg for increased stability and position weight at chin level with elbows in front of you.
- Exhale, extend arms and drive the weight overhead - stopping short of full extension. Not fully extending your arms keeps the resistance on the targeted muscles.
- Inhale and slowly lower back down to original starting position.
Variations
The exercise can also be performed by using dumbbells with a neutral grip (thumbs towards you). This may be particularly effective when a increase in weight beyond 45lbs is necessary.
If for whatever reason, stability is a problem, the movement can also be simplified by sitting on an upright bench throughout execution.
Repeat until the desired number of repetitions are completed.
Barbell Upright Row
Description
The barbell upright row exercise is fairly common. Unfortunately, a lot of people perform barbell upright rows incorrectly. As people perform the barbell upright row exercise, most of them tend to elevate the elbows beyond shoulder-level. When this occurs, the trainee is at risk of sustaining an injury to the rotator cuff. When analyzing the anatomy of the shoulder, it is important to note that the space between the head of the humerus (upper arm bone) and the roof of the shoulder joint is very limited. So limited in fact, that the ligaments and muscles (usually the supraspinatus muscle of the rotator cuff) can become impinged between the space. When this happens, swelling occurs which further decreases the available space and leads to more complications such as pain, decreased mobility and weakness. The best way to minimise risk when performing the barbell upright row exercise is to stop the movement once your elbows reach shoulder level. Never elevate beyond shoulder height!
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Execution
- While standing in an upright position, grasp Olympic bar using an overhand grip. Your hands should be positioned approximately two thumb lengths apart.
- Exhale and while maintaining a slight bend at the knees and elbows, elevate the bar to a position that has your elbows and shoulders in alignment.
- Inhale and at a controlled speed, lower the barbell back down to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
The movement can also be performed by holding a dumbbell in each hand as a substitution for the Olympic bar.
The barbell upright row exercise can also be executed by using a narrow bar or rope attachment on a cable machine.