Wednesday 21 March 2018

Karl Henry: 10 most important exercises you will ever learn - Week 3: Front raise

Front raise
Front raise
Front raise 2

How have you been getting on with your exercises so far? Remember they can be integrated into a new exercise routine or done on their own.

It's also important to note that while the exercises should be challenging, with some soreness after a workout, that should go away after a couple of days.

If you have any severe or lasting pain, it's important to visit your GP or a chartered physiotherapist.

This week I'm bringing you the third instalment in a series of shoulder exercises: the classic front raise.

I can remember seeing Lou Ferrigno doing it in the documentary Pumping Iron and being totally blown away by his shoulders and then Arnold Schwarzenegger came along and blew him away!

The front raise will work the muscles at the front of the shoulder primarily, with some help from the side deltoid, the trapezius at the back of the neck and also, oddly enough, from the very top of the chest.

This exercise is a great way to build shoulder strength and shape, especially when combined with the other two exercises I have given you already. They will combine to make a great superset.

It is so important to keep the neck relaxed, stop the body from swinging and focus on using the muscles at the front of the shoulder to do all the actual lifting.

When you're starting out, focus on pulling your bellybutton in towards your spine, which will help to keep the upper body from rocking back and forth.

This is perfectly fine if you are lowering the reps and upping the weight but, starting off, try to keep the body from rocking.

If you can't manage it then place your back against a wall.


Always start with the beginner version, master that, build up your strength and then begin adjusting the movement to suit.

There are several variations on this exercise, most of which involve changing the range of motion in some shape or form.

Stop the weights two inches from your waist and then return back up

When raising the dumb-bells, reach all the way up above your head

Start with three sets of 15, but then begin adjusting the weight so that you are struggling on the last two of each set

Fitness tip of the  week:

Detox your social media. Put aside some time and go through who you follow on social media for health and fitness motivation.

What do they post? Does it enrich your life or make you feel guilty? Positive or negative? Happy or sad?

Spend some time deleting or unfollowing the accounts that impact negatively on your mood and your day and let social media work for you in a positive way.

Irish Independent

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