Kiran Sawhney

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Archive for the ‘front raises’ Category

Bosu- Strength Training-Series 36

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Dumbell front raises

Instructions

Grasp dumbbells in both hands.

Execution

Raise dumbbells with elbows fixed in a 10° to 30° angle throughout until upper arms are parallel to the floor.


Muscles

Target

Deltoid, Anterior

Synergists

Pectoralis Major, Clavicular
Deltoid, Lateral
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations

Stabilizers

Trapezius, Upper
Levator Scapulae
Wrist Extensors

A variation of the above can also be done with the tubing instead of a Dumbell. Place the tubing under the Bosu and sit on Bosu. Hold each handle of the tubing in both the hands. Slowly, exhaling raise the hands up towards your shoulders. Keep the elbows soft. They should never be locked. Inhaling come down. You may do alternate hand i.e unilateral or both hands together i.e bilateral.

While seated on Bosu, bend slightly forward but keep the back straight and abs tight.

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Written by kiransawhney

August 27, 2008 at 5:58 pm

Bosu- Strength Training-Series 36

leave a comment »

Dumbell front raises

Instructions

Grasp dumbbells in both hands.

Execution

Raise dumbbells with elbows fixed in a 10° to 30° angle throughout until upper arms are parallel to the floor.


Muscles

Target

Deltoid, Anterior

Synergists

Pectoralis Major, Clavicular
Deltoid, Lateral
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations

Stabilizers

Trapezius, Upper
Levator Scapulae
Wrist Extensors

A variation of the above can also be done with the tubing instead of a Dumbell. Place the tubing under the Bosu and sit on Bosu. Hold each handle of the tubing in both the hands. Slowly, exhaling raise the hands up towards your shoulders. Keep the elbows soft. They should never be locked. Inhaling come down. You may do alternate hand i.e unilateral or both hands together i.e bilateral.

While seated on Bosu, bend slightly forward but keep the back straight and abs tight.

Written by kiransawhney

August 27, 2008 at 5:58 pm