{"id":13379,"date":"2019-11-23T16:13:36","date_gmt":"2019-11-23T16:13:36","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13379"},"modified":"2019-11-30T07:18:00","modified_gmt":"2019-11-30T07:18:00","slug":"seated-alternating-dumbbell-front-raise","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/seated-alternating-dumbbell-front-raise\/","title":{"rendered":"Seated alternating dumbbell front raise"},"content":{"rendered":"<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Anterior Deltoid<\/li>\n<li><strong>Synergists:<\/strong> Lateral Deltoid, Upper (Clavicular) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a dumbbell in each hand, sit on the edge of a bench.<\/li>\n<li>Position the dumbbells by your sides.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbow slightly bent and your back straight, exhale as you raise one dumbbell forward and upward in a semicircular motion until your arm is a little over horizontal.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you reverse the motion and lower your arm to the starting position as you raise your opposite arm forward and upward.<\/li>\n<li>Keep repeating, alternating the arm that you raise.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your body still. Only your arms should move. If you must sway back and forth to raise the dumbbells, they are too heavy.<\/li>\n<li>You can use a hammer (neutral) grip, as in the illustration, or a pronated (overhand) grip. A neutral grip may be easier on your shoulder joints. You can also start off the raise using a neutral grip and, as your arm passes your leg, you can twist it so that it is pronated by the top of the movement. See the video.<\/li>\n<li>Instead of alternating your arms, you can of course raise both arms together.<\/li>\n<li>The seated alternating dumbbell front raise is great for building the anterior and lateral portions of your deltoids.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Upper (Clavicular) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, sit on the edge of a bench. Position the dumbbells by your sides. Execution Keeping your elbow slightly bent and your back straight, exhale [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13380,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759,732],"tags":[],"class_list":["post-13379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-askiseis-gia-omous"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13379","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13379"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13379\/revisions"}],"predecessor-version":[{"id":13628,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13379\/revisions\/13628"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13380"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}