Forward dumbbell raises

Try not to rock your body. Keep your arms slightly bent at the elbows and raise them no higher than shown in the picture. It’s best to use this exercise after you have worked your shoulders, such as after doing a standing or seated press.

Nuances and Mistakes

1. You can perform this exercise either alternately or simultaneously with both arms. With the alternating option, you can use slightly heavier weights. However, this increases the likelihood that your body will start to rock, thus reducing the effectiveness of the exercise. Personally, I prefer to do it alternately.

2. If you rotate your wrists so that your palms face inward (supination), more load will be placed on the inner part of the anterior deltoid and the entire anterior deltoid as a whole.

3. Another option is to turn your wrists so that your palms face upward at the top of the movement. This will further concentrate the load on the inner part of the anterior deltoid.

4. Throughout the entire movement, your arm at the elbow should remain slightly bent. However, it should be only a slight bend. Excessive bending will decrease the effectiveness of the exercise.

5. You should raise the dumbbells to shoulder level or slightly higher. I personally prefer the latter option.

6. When using heavy weights, you can assist yourself with your torso, meaning you can slight rock your body. However, this option is more suitable for experienced athletes who want to increase their strength with heavier dumbbells that they cannot lift in a standard "clean" manner anymore.