FRONT CABLE RAISE
1.
Select the weight on a low pulley machine and grasp the single
hand cable attachment that is attached to the low pulley with your left hand.
2.
Face away from the pulley and put your arm straight down with the
hand cable attachment in front of your thighs at arms' length with the palms of
the hand facing your thighs. This will be your starting position.
3.
While maintaining the torso stationary (no swinging), lift the
left arm to the front with a slight bend on the elbow and the palms of the hand
always faces down. Continue to go up until you arm is slightly above parallel
to the floor. Exhale as you execute this portion of the movement and pause for
a second at the top.
4.
Now as you inhale lower the arm back down slowly to the starting
position.
5.
Once the entire recommended amount of repetitions has been
performed for this arm, switch arms and perform the exercise with the right
one.
Variations: This
exercise can be performed also with dumbbells or an exercise band.
FRONT DUMBBELL dumbbell raise
1.
Pick a couple of dumbbells and stand with a straight torso and the
dumbbells on front of your thighs at arm’s length with the palms of the hand
facing your thighs. This will be your starting position.
2.
While maintaining the torso stationary (no swinging), lift the
left dumbbell to the front with a slight bend on the elbow and the palms of the
hands always facing down. Continue to go up until you arm is slightly above
parallel to the floor. Exhale as you execute this portion of the movement and
pause for a second at the top. Inhale after the second pause.
3.
Now lower the dumbbell back down slowly to the starting position
as you simultaneously lift the right dumbbell.
4.
Continue alternating in this fashion until the entire recommended amount
of repetitions has been performed for each arm.
Variations: This
exercise can also be performed both arms at the same time. Also, you could use
a barbell as well.
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