LEG & SHOULDERS SINGLE-SETS

A great entry-level workout to develop upper and lower body symmetry for a strong and balanced physique using the most effective mass building exercises for your legs and shoulders.

FRONTAL RAISE

The Frontal Raise is an isolation exercise that targets your shoulders - more specifically your anterior (front) deltoids. It not only helps to develop and define your shoulders but also helps to improve the overall stability of your shoulder joints. This exercise can be performed by lifting both arms simultaneously, or by alternating your arms, which reduces the stress this exercise can place on your back.

Skill Level: Beginner

Training: Strength

Type: Isolation

Force: Push

Equipment: Dumbbell

1° Muscles: Anterior Deltoids

2° Muscles: Biceps Brachii, Medial Deltoids, Infraspinatus, Clavicular Head of Pectoralis Major, Serratus Anterior, Mid and Lower Trapezius

SET-UP

Stand up straight with your feet shoulder-width apart and your knees soft (slightly bent).
Hold the dumbbells with an overhand grip (palms facing you) in front of your thighs.

EXECUTION

Keeping a slight bend in your elbows and a neutral spine, inhale as you slowly raise both dumbbells to your front up to eye level.
Exhale as you slowly lower the dumbbells back to the start position.
Repeat for the prescribed number of reps and sets.

A sharp 90-degree angle should occur between your arms and your torso at the top of the lift.
Avoid rounding or shrugging your shoulders; keep them back and down.
Avoid leaning back and swinging the dumbbell upwards; this not only reduces the effectiveness of the exercise but also can result in lower back injury. If you are unable to perform this exercise without swinging the dumbbells, reduce the weight.
Other grip variations can be used for this exercise: i) Starting with an overhand grip (palms facing you) rotate your hands outward as you raise them so that your palms face each other (neutral grip) at the top of the lift. ii) Starting by holding the dumbbells to your side with a neutral grip (palms facing your thighs) raise the dumbbells whilst simultaneously rotating your hands inwards so that your grip is pronated (palms face down) at the top of the lift.

Perform from a seated position to prevent rocking or other forms of cheating.
Instead of lifting both dumbbells simultaneously, lift one at a time by alternating your arms. This variant reduces the stress this exercise places on your back.
Barbell Shoulder Press
Floor Inverted Shoulder Press