1. First Understand Pronated
There are three types of grips in weight lifting: the pronated grip, the supinated grip and the mixed grip. The pronated is the most frequently used and goes by the name the overhand grip. The palms face down on the grip. The supinated grip is palms up and frequently used for deadlifts. The mixed grip is one palm up and one down.
2. Add a Barbell or Dumbbell
The front raise works with either a barbell or a dumbbell. Use the pronated grip to hold them. Start erect with the feet shoulder width apart and back straight. If you use dumbbells, hold one in each hand and leave the elbow in a 20-degree angle. Do not change the angle throughout the exercise but keep it stiff. Lift one dumbbell until the arm is parallel to the floor. Lower it back down and lift the other. Do the same exercise with a barbell but lift the barbell with both arms at once. Lower it when the arms are parallel to the floor. Continue several repetitions and sets.
3. They All Work Together
The main muscle group that you work out is the anterior deltoid muscles. However, synergist, or helping muscles are the lateral deltoid, pectorialis major clavicular, middle trapezius and lower trapezius. The stabilizer muscles are the levator scapulae, upper trapezius, frontal deltoid, wrist extensors and coracobrachialis.
4. Use Resistance Bands
You can adjust the amount of exercise for the shoulder by the use of resistance bands. Sit down on a chair or step. If you are on a step, slide the band under the step to hold it down. Use your feet if you sit in a chair. Hold both the ends of the band and the barbells as you raise your arms in front of your body. If you want more resistance, adjust the band or use a thicker one. Do not go beyond pain. If you feel any pain in your shoulders stop the move.
5. Protect Your Shoulders
This exercise is one of the basics for those great shoulders. If you recently had injury to the shoulder area, beware. Don't attempt to use too much weight. You can work up from little or no weight over time. If you feel pain while doing the exercise, make sure that you are not raising the arms above shoulder level. Cease the exercise if you perform it properly and still feel pain. Try again another day with lighter weights and work back up as you go.
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