Dumbbell Front Raise
Dumbbell front raise er en isolationsøvelse med håndvægte, der rammer den forreste del af skulderen. Ved at løfte armene fremad mod tyngdekraften opbygges styrke i forsiden af skuldrene, og øvelsen bruges ofte i træningsrutiner til skulderkonditionering.
Sådan gør du
- Stå med fødderne i skulderbredde og hold en håndvægt i hver hånd foran lårene med håndfladerne vendt nedad.
- Hold en let bøjning i albuerne og løft den ene eller begge arme fremad til skulderhøjde.
- Hold en pause i toppen af bevægelsen.
- Sænk langsomt håndvægtene tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep a soft bend in your elbows throughout.
- Raise the dumbbells only to shoulder height.
- Control the weight as you lower it back down.
- Keep your torso steady without swinging your body.
Vejrtrækning: Exhale as you lift the dumbbells up, and inhale as you lower them back to the starting position with control.
Almindelige fejl
- Using momentum by swinging your torso makes the exercise too easy and reduces shoulder activation.
- Lifting the weights higher than shoulder height places unnecessary stress on the shoulder joint.
- Shrugging your shoulders toward your ears engages your traps too much instead of targeting the front delts.
Aktiverede muskler
Primære: skuldermuskler. Sekundære: trapezius, bryst.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp pain in your shoulder joint, ease off and choose a gentler option or check with a professional.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Should I lift both dumbbells at the same time or alternate arms?
You can do either. Lifting both at the same time is more time-efficient, while alternating arms allows you to focus on control and stability for each rep.
Why do I feel this in my neck instead of my shoulders?
You might be shrugging your shoulders upward as you lift. Keep your shoulders relaxed down and away from your ears.
How heavy should the dumbbells be for front raises?
Front raises target a smaller muscle group, so you will likely need much lighter weights than you use for exercises like rows or squats.
Can I do this exercise if I work out at home?
Yes, dumbbells are easy to use at home, or you can substitute light household objects like water bottles.