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Front raise with the Theraband
When considering training the anterior shoulder muscles, front raises are an indispensable option. There are various variations that can be seamlessly integrated into the training plan. This post focuses on the exercise "Front Raises with the Theraband," which is particularly suitable for home workouts. Alternatively, some fitness exercises for training in the gym are presented in the lower part of the post. Due to the uncomplicated execution, front raises with the Theraband are also suitable for beginners.
Targeted muscles during front raises with the Theraband Opting for front raises with the Theraband primarily engages the anterior part of the deltoid muscle (Musculus deltoideus pars clavicularis). Additionally, the posterior and lateral parts of the deltoid muscle (Musculus deltoideus pars acromialis et spinalis) receive supportive stress during the movement. The Theraband front raises also have a minor impact on the trapezius muscle (Musculus trapezius).
Execution of front raises with the band For an effective shoulder muscle workout, the correct execution of front raises with the Theraband is crucial. The essential information on the optimal body position and movement execution is provided below.
Body position
During front raises with the band, you have full flexibility in choosing your workout location. Begin by standing upright with your legs hip-width apart. Place both feet on the Theraband and hold the ends of the band in your hands. Keep your upper body upright, gaze forward, and let your arms hang down beside your body.
Movement execution
Initiate front raises with the Theraband by lifting both arms upward. Exhale during the upward movement and stop when your arms are at chest or face level. The power comes exclusively from the arms and shoulders, while the entire body remains still. Maintain tension on the Theraband briefly, take a deep breath, and then lower your arms. Keep the tension at the bottom before starting the next repetition.
Stressed muscles and common mistakes
To fully exploit the potential of this home workout exercise, it is crucial to avoid common mistakes. Here are the most frequent errors listed for front raises with the resistance band, ensuring you can perform the exercise optimally.
✅ Fully extended arms: It is inappropriate to fully extend the arms during front raises. Ensure to maintain a slight bend in the elbows to prevent potential injuries.
✅ Lack of tension in the resistance band: Throughout the entire execution, the resistance band should remain constantly under tension. Never release it to the extent that no further force application is required.
✅ Utilizing force from the body: The force during front raises with the resistance band should exclusively come from the shoulders and arms. Be mindful not to generate momentum through the body and, in particular, keep the hip region stable.
Alternatives and similar exercises to the Theraband front raise
If you don't have a Theraband at your disposal or simply want to incorporate a new fitness exercise into your training plan, you'll find various alternatives here. These exercises are also suitable for training the muscles of the shoulders.
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