Dumbbell Lateral Raise to Front Raise
Dumbbell lateral raise to front raise er en skulderøvelse, der rammer alle deltoideus-hovederne ved at kombinere lateral raises med front raises. Ved at skifte mellem de to bevægelser opnås en komplet skulderudvikling og forbedret muskulær udholdenhed.
Sådan gør du
- Stå med fødderne i skulderbredde og hold en håndvægt i hver hånd ned langs siden.
- Løft begge arme ud til siderne i en lateral raise, indtil de er parallelle med gulvet.
- Sænk håndvægtene ned igen, og løft derefter begge arme lige frem foran dig i en front raise.
- Sænk håndvægtene tilbage til udgangspositionen.
- Fortsæt med at skifte mellem lateral raises og front raises for det ønskede antal gentagelser.
Teknik-tips
- Keep a slight bend in your elbows throughout the movement.
- Control the descent on every single repetition.
- Stop raising your arms when they reach shoulder height.
- Keep your torso still and avoid swinging your body.
Vejrtrækning: Exhale as you lift the dumbbells up, and inhale as you lower them back to your sides with control.
Almindelige fejl
- Swinging the torso to lift the weight makes it harder to isolate the shoulders and can strain the lower back.
- Using weights that are too heavy leads to poor form and compensations in the upper traps and neck.
- Lifting the arms higher than parallel puts unnecessary stress on the shoulder joint.
Aktiverede muskler
Primære: deltoideus. Sekundære: trapezius, øvre ryg.
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 sværere
Alternativer
Pas på, hvis…
- If you feel pinching or sharp pain in your shoulder joint, ease off or choose a gentler option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do my shoulders burn so quickly with light weights?
Shoulder isolation exercises have long lever arms, meaning even light dumbbells feel heavy after just a few repetitions.
Should I feel this in my neck?
You should primarily feel this in your shoulders. If your neck is straining, your weights may be too heavy or you are shrugging upward.
How often can I do shoulder raises?
2 to 3 times per week with at least a day of rest in between is plenty for most beginners to see progress.