Forward raises with a low pulley

You can perform this exercise with one hand or both. You can grip from the top (as shown in the picture) or from the bottom. Keep your arms slightly bent at the elbows. Overall, it's a good and simple exercise for both beginners and more experienced individuals.

Nuances and Mistakes

1. The main difference between this exercise and similar ones with barbells or dumbbells is that the load on the muscles is even throughout the entire range of motion. In the case of free weights, the load is minimal at the bottom and maximal at the top of the movement.

2. You can use different handles for different grips. The more your wrists are turned inward, the more the load shifts to the inner part of the anterior deltoid.

3. Try not to hunch over. Keep your back straight and your shoulders pulled back.

4. Throughout the movement, your arms should be slightly bent at the elbows. However, it should be only a slight bend. Excessive bending will shorten the range of motion and reduce the effectiveness of the exercise. The elbows should be pointing outward.

5. You should lift your arms to shoulder level or slightly higher. Personally, I prefer the latter option.

6. When using heavy weights, you can assist yourself with your torso, meaning you can allow a slight body rock. However, this option is more suitable for experienced athletes who want to increase their strength with heavier weights that they can no longer lift in a standard "clean" manner.

7. You can also start with one hand, then switch to the other.