Front Dmbbell Presses

Comment: Working with the elbows pointing forward prevents excessive friction, which triggers inflammation in the shoulder that can eventually develop into a more serious injury.

This movement is recommended for people with weak shoulders and is meant to replace more intense exercises, such as classic dumbbell extensions with the elbows pointing to the sides or extensions from behind the neck.

Anterior deltoid

Middle deltoid

deltoid

VARIATION WITH ALTERNATING EXTENSIONS

Lateral head Long head Medial head

Triceps brachii

Abdominal Muscles

Deltoid

FINAL POSITION

Sit on a bench, keeping the back straight. With elbows bent and pointing forward, hold the dumbbells at shoulder level with an underhand grip (thumbs pointing away from each other):

• Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each other).

• Exhale at the end of the movement.

This exercise solicits the deltoid, mainly the anterior deltoid, as well as the clavicular head of the pec-toralis major, triceps brachii, trapezius, and serratus anterior.

Variations:

This exercise may be performed seated against a backrest to help prevent an excessive arch In the back, standing, and alternating arms.

FINAL POSITION

Pectoralis major, clavicular head

Anterior deltoid deltoid

VARIATION WITH ALTERNATING EXTENSIONS

Scalenes

Trapezius

Spine of scapula

Pectoralis major, clavicular head

Extensor drgftorurn Biceps brachii Brachioradlalis Extensor carpi radiaiis brevis Brachiaiis

Extensor carpi radiaiis longus Anconeus

Triceps brachii

Lateral head Long head Medial head

Middle deltoid

Sternocleidomastoid Splenitis Levator scapula Middle deltoid Posterior deltoid Anterior deltoid _

Infraspinatus Teres minor teres major Latlssimus dorsi Serratus anterior External obligue

Deltoid

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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