Seated alternating front raise with dumbbells (hammer grip)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 4

Average per rep (lbs)*: 8

Description: Sit on the edge of a bench with a dumbbell in each hand, positioned by your sides. Keep your elbows slightly bent and your back straight. Exhale as you raise one dumbbell forward and upward in a semicircular motion until your arm is a little over horizontal. Hold this position for a count of two. Inhale as you lower the dumbbell back to the starting position. Simultaneously raise your opposite arm forward and upward. Continue alternating arms, maintaining controlled movements throughout the exercise.

Exercise ID: 00300

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Seated alternating front raise with dumbbells (hammer grip)

Exercise tips and tricks

Control Your Movement: Focus on a slow, controlled movement to maximize muscle activation and avoid using momentum.
Adjust Your Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
Avoid Swinging: Do not use your body to swing the dumbbells up. Your shoulders should do all the work.
Maintain a Neutral Grip: Keep a hammer grip (palms facing each other) to effectively target your anterior deltoids.
Proper Posture: Sit comfortably on the bench with a straight back and your feet flat on the floor to provide stability.
Even Breathing: Inhale as you lift the dumbbell and exhale as you return it to the starting position to help maintain a rhythm and manage exertion.
Monitor Arm Movement: Lift one arm at a time and ensure both arms move through the same range of motion to maintain balance and symmetry.
Focus on the Target Muscle: Keep a mental focus on your deltoid muscles to reinforce the mind-muscle connection.
Elbows Slightly Bent: Maintain a slight bend in your elbows as you raise the dumbbells to reduce joint strain.
Consistency: Regularly perform the exercise as part of your shoulder routine to build strength and muscle over time.

Exercise overview

Exercise tips and tricks

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