This exercise targets the anterior deltoids, with secondary engagement of the serratus anterior.
- +Isolates anterior deltoids
- +Improves shoulder strength
- +Can be performed with various grips
- –Risk of shoulder strain if done incorrectly
- –Can lead to muscle imbalances if overdone
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
Chest
Serratus
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders down and back
- Hold dumbbells at thighs with a slight elbow bend, palms facing the floor
- Raise one or both arms forward to shoulder height only
- Keep wrists straight and elbows slightly bent; lift from the shoulders
- Pause briefly at the top; lower slowly under control
- Exhale as you raise; inhale as you lower
- Avoid swinging, leaning back, or shrugging the shoulders
- Use light to moderate weight; quality reps over load