Single-Arm Seated Dumbbell Front Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Dumbbell Front Raise primarily targets the shoulders, specifically the anterior deltoids. To perform this exercise, sit on a bench or chair with a dumbbell in one hand, holding it in front of your thigh with a neutral grip. With a controlled motion, lift the dumbbell straight in front of you until your arm is parallel to the ground, then lower it back to the starting position. This movement isolates the front part of the shoulder without involving secondary muscle groups. The exercise requires only a dumbbell and is effective for improving shoulder strength and endurance.
How to Perform
Sit on the edge of a bench with your back straight and feet flat on the floor. Hold a dumbbell in one hand, keeping your posture upright throughout the exercise.
Inhale deeply, engage your core, and with a firm grip on the dumbbell, raise your arm directly in front of you. Maintain a slight bend in your elbow as you lift.
Continue raising the dumbbell until your arm is level with the ground, ensuring that your shoulder stays aligned and does not shrug during the movement.
Slowly lower the dumbbell back to the starting position with control, resisting the urge to drop the weight quickly.
Complete the desired number of repetitions, then switch to the other arm and repeat the process.
Keep the motion smooth and controlled, focusing on using the shoulder muscles to lift the dumbbell rather than relying on momentum.
Avoid overextending the arm or using too heavy a weight, as this can lead to strain on the shoulder.
Ensure you don't lock your elbow during the movement to maintain proper form and reduce stress on the joint.
Tips
Start with a lighter weight to ensure proper form and prevent unnecessary strain.
Keep your torso stable and avoid leaning back while raising your arm to maintain control of the movement.
Focus on a slow, deliberate motion—do not use momentum to lift the dumbbell.
At the top of the movement, refrain from bouncing the dumbbell; instead, allow the shoulder to fully contract before lowering the weight.
Lower the dumbbell back to the starting position in a controlled manner, maintaining tension in the shoulder throughout.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the dumbbell. Instead, focus on smooth, controlled movements to engage the shoulder muscles effectively.
Don’t Lean Back: Keep your torso stable and upright throughout the movement. Leaning back puts unnecessary strain on your lower back and reduces the effectiveness of the exercise.
Avoid Locking Your Elbow: Keep a slight bend in your elbow throughout the motion. Locking your elbow can stress the joint and take the focus away from the shoulder.
Don’t Use Too Heavy Weights: Choosing weights that are too heavy may lead to poor form and force you to rely on momentum. Start with a manageable weight to ensure proper technique and full range of motion.
Don’t Bounce at the Top: Refrain from bouncing or rapidly jerking the dumbbell when your arm is parallel to the ground. Instead, allow the shoulder to fully contract before lowering the dumbbell slowly, maintaining tension.
Avoid Shrugging Your Shoulders: Keep your shoulders relaxed and avoid lifting them as you raise the dumbbell. Shrugging the shoulders takes the focus away from the target muscle—the anterior deltoid.
Don’t Rush the Movement: Take your time during both the lifting and lowering phases. Rushing through the movement can reduce the exercise's effectiveness and increase the risk of injury.
Avoid Overextending Your Arm: Keep the movement controlled and do not extend your arm too high, as it can lead to shoulder strain. The goal is to raise the dumbbell until your arm is parallel to the ground.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.