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Dumbbell Front Raise

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Step 1

Starting Position: Stand holding dumbbells lightly touching the front of your thighs with thumbs around the handles and palms facing your thighs. Your elbows should be straight or slightly bent. Stand with your feet slightly wider than hip distance or take a stance with one foot slightly in front of the other in order to aid in stabilizing your body.

Step 2

Brace your torso by contracting your abdominal/core muscles and pull your shoulder blades down and back. Do not allow the back to arch. Maintain these engagements throughout the exercise. Your head should be aligned with your spine.

Step 3

Upward Phase: Exhale and slowly raise the dumbbells up in front of your body. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. As your arms near shoulder level, turn your thumbs slightly upward. Continue raising thedumbbells until your arms are level with your shoulders and approximately parallel with the floor. Keep your torso erect. Do not allow the back to arch or the torso to rock. Keep the wrists in neutral. Do not allow the wrists to bend.

Step 4

Downward Phase: Inhale and gently lower the dumbbells back to your starting position. Keep your elbows almost straight, maintaining the neutral grip position. While lowering the dumbbells rotate the thumbs back to start position (slightly downward). Your foot, torso, shoulder and wrist positions are maintained throughout the exercise.
Traditionally, this exercise positions the arms into internal rotation during the lift, so the slight external rotation initiated at the 60-70 degree mark may reduce potential impingement in the shoulder joint.

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