THIS IS VERY RELAXING FRONT INCLINE DUMBBELL RAISE

FRONT INCLINE DUMBBELL RAISE

1.    Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.

2.    Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.

3.    Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.

4.    Lower the arms back to the starting position as you inhale.

5.    Repeat for the recommended amount of repetitions.

Variations: You can use a barbell as well for this exercise.

FRONT PLATE RAISE

1.    While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.

2.    Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip:make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.

3.    As you inhale, slowly lower the plate back down to the starting position.

4.    Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.