Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Frontal Raise - Fitball

  Favourite Add to favourites  Print Print this page



Frontal Raise Ball 

                                                                                    
Primary Muscles:
Deltoid Anterior

front raise muscles

Secondary Muscles: 
Pectoralis Major,  Deltoid, Trapezius, Serratus Pectoralis Major

Level of Difficulty: (4/10)  

scale 4

 Repetitions:   
     • 10-15 Reps - General toning
 
 
 
 Instructions  
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart.  
  • Hold a couple of dumbbells in each hand down by your side.  
  • When ready, raise your arms out in front until your hands come level with your shoulders.  
  • Gently lower the arms as you return to the starting position with your arms by your sides   
Teaching Points   
  • Breath out as your raise your arms and breath in as you lower.   
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue   
  • Do not rock your body, lean forwards or lean back when performing the exercise. 
  • Keep back straight, don't lean back.  

 

 Adaptations 

  • Widen your stance 
  • Decrease range of movement  
 Progressions  
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed