The anterior deltoid is the front part of the deltoids, which are situated in the shoulder area. This portion of the deltoids is responsible for the following movements of the shoulder: internal rotation, flexion, transverse flexion and abduction. An effective exercise that targets the anterior portion of the deltoid is the front raise. This exercise can be done by exercisers of all levels and can be modified in several ways to provide various degrees of difficulty.
Dumbbell Front Raise
The traditional method for the anterior deltoid front raise is done with dumbbells. It can be done with one or both arms at the same time and standing or seated depending on your experience and level of conditioning. Seated exercises are typically easier because you don't have to ensure your body balanced and not rocking when standing. Stand with your feet shoulder-width apart and your arms down by your side. Turn your hands facing behind you, or downward, and grab a dumbbell in each hand. Raise your arms, or one arm at a time depending on your experience, until your shoulder is at a 90-degree angle, with your hands almost even with your shoulders and parallel to the ground. Pause for a moment and return to your sides. Perform this exercise for three sets of eight to 15 reps. This exercise can also be done with a cable machine or exercise bands.
Bar Front Raise
Using a bar to perform the anterior front raise ensures that you will be raising both arms at the same time. This exercise requires balance with your arms to evenly raise the bar. Sit or stand with bar against your thighs. Grip the bar firmly with your palms facing your thighs, a downward grip. Lift the bar straight up until your shoulder is at a 90-degree angle, your hands are even with your shoulders, and pause for a second. Return the bar to starting position and don't rock back or forth during the exercise movement. Perform this exercise for three sets of eight to 15 reps.
Reverse Grip Front Raise
Using a reverse grip takes some of the stress off of your forearms and the elbow joint when performing the front raise for your anterior deltoids. The exercise is performed in the same manner as the traditional front raise except for your grip. Instead of grabbing the dumbbells or bar with your palms facing downward, you will turn your palms to face upward. Additionally, when bringing the weight upward until your shoulders are at 90 degrees and your hands are about even level with your shoulders, you will have a slight bend in your elbows, which will also force the biceps brachii to be slightly used in this exercise. Perform this exercise for three sets of eight to 15 reps.
Caution
Before beginning this exercise, seek guidance from a personal trainer. She will be able to evaluate your level of conditioning and determine which variation of the front raise is more suitable for you. Additionally, a personal trainer will teach you the proper form and ensure your personal safety.
References
- ExRx.net; Dumbbell Front Raise
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- ExRx.net; Deltoid (Anterior)
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