To begin, stand right through a barbell in your hands. You have to grip the bar through palms dealing with down and a closer than shoulder width grip apart from each various other. Your feet must be shoulder width apart from each various other. Your elbows should be slightly bent. This is the founding position. Lift the barbell up till it is directly over your head while exhaling. Make sure to save your elbows slightly bent as soon as percreating each repetition. Once you feel the contraction, begin to reduced the barbell back dvery own to the beginning place as you inhale. Repeat for the recommended amount of repetitions.
You are watching: Standing front barbell raise over head
Variations: This exercise have the right to additionally be percreated via dumbbells in each hand also or by using a close or wide grip via the barbell. By alternating the widths of your grip, you will be able to contract various parts of the shoulders for an all at once better physique.
What muscles work?
If the correct method is followed, the complying with muscle groups work: Shoulders, and also auxiliary muscles:
Weight and variety of repetitions
The variety of repetitions and also working weight depends on your goal and other parameters. But the general references can be presented in the develop of a table:
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more varied and efficient you need to change the number of repetitions and the functioning weight. It is important not to go beyond certain values!
|Fat BurningMass GainGain StrengthActive RecoveryFitness Body, ReliefStaminity||346||BeginnerIntermediateExperienced||kg|
*Specify the weight and the maximum variety of repetitions that you can perform through this weight.
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Best workout routines through this exercise
These programs via this exercise «Standing Front Barbell Raise Over Head » are among the finest rated by athletes.