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Shoulder Rotation - Fitball

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Frontal Raise side on 

                                                             
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  
  • Lie prone with your belly against the exercise ball, back and legs extended 
  • Hold dumbbells the dumbbells out to your sides with your elbows at 90 degree angles. 
  • Keeping the angles in your elbows still throughout, roll the dumbbells up until your forearms are parallel to the floor. 
  • Momentarily pause and then return to the starting position 
Teaching Points   
  • Breath out as you raise the dumbbells and breath in as you lower 
  • Keep the body still 
  • Engage core muscles through out 

 Adaptations 

  • Decrease the weight 
 Progressions  
  • Bring your feet closer together 
  • Use a heavier weight