STRENGTH TRAINING

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  • Photo for Speed Dumbbell Front Raises
    Photo Credit: Nicolas Smith
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Speed Dumbbell Front Raises

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
You've probably been doing dumbbell front raises since you first started working out, and in this case, an old standard is a good thing. Dumbbell front raises isolate and work the front of the shoulder.

Muscles Worked
Shoulders (front deltoids)

Starting Position
Stand upright with a dumbbell in each hand. Allow your arms to hang straight down in front of you, just in front of your thighs but not resting on them, with your palms facing inward and your elbows slightly bent (see Photo 1).

Exercise

  1. From the starting position, engage your shoulders and quickly lift the dumbbells up in a scooping motion, bringing them up in front of you with arms extended. As your arms rise, bring your hands together toward the midline of your body, such that you end with your arms at chin level and weights less than shoulder-width apart (see Photos 2 and 3).
  2. From the top of your motion, reverse direction and lower your arms back to the starting position (see Photos 4 and 5).
Single-Arm Variation
You may do this exercise with one arm at a time if you wish. To do so, start with an entire set with one arm, and then do an entire set with the other arm. Alternating arms leaves too much rest time between repetitions for each arm.

About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.