(KUTV) Your shoulder muscles, called the deltoids, are used often in everyday activity, whether you are lifting weights or simply putting groceries away. While it is very important to train each aspect of the shoulder muscles to ensure overall strength and injury prevention, the following exercise routine focuses on the front part of the shoulder or the anterior deltoid, says Jeffrey Beck, exercise specialist with the Intermountain Medical Center in Murray.
Beck recommends that you complete these three exercises twice weekly to increase strength and definition in the anterior deltoids:
1) Supinated Front Raises: Stand with your feet shoulder width apart and holding a pair of dumbbells. Position your hands so your palms face forward. Lift the weight straight out in front of you and slightly at an angle outward until your arms are parallel to the floor, being mindful of keeping a slight bend in your elbow throughout the movement. Return to starting position. Complete 3 sets of 10 repetitions.
2) Angled Bench Front Raises: This exercise helps prevent cheating the weight up and provides a stricter movement that forces the front delts to work harder! Set an adjustable bench to a 45-degree angle and lie down with your chest against it and a pair of dumbbells on the floor in front of you. Grab the dumbbells using an overhand grip at shoulder width and raise them to shoulder level, being mindful not to allow your back to arch. Return to starting position. Complete 3 sets of 10 repetitions.
3) Two-Handed Dumbbell Front Raise: Stand with your feet shoulder width apart and hold a single dumbbell with both hands at each side. Raise the weight up and out in front of you until the weight comes to chest height, making sure you keep your back nice and straight. Return to starting position. Complete 3 sets of 10 repetitions.