Cum să faci ridicări frontale cu bandă de rezistență

Front Raise with Resistance Band is an effective exercise for strengthening the shoulders, especially the front part of the deltoid muscles. By using a resistance band, you get consistent resistance throughout the movement, which helps you build both strength and endurance in the shoulders.

Correct Execution and Technique

Here’s how to perform the Front Raise with Resistance Band with proper technique:

1. Stand with your feet hip-width apart and place the middle of the resistance band under your feet to create stability.
2. Hold the ends of the band with straight arms in front of your body, palms facing downwards. Keep a slight bend in the elbows.
3. Inhale and lift your arms straight forward to shoulder height with control. Make sure to keep your core stable and avoid arching your back.
4. Exhale and lower your arms back to the starting position in a controlled manner.

Maintain a slow and controlled pace to ensure that the resistance from the band activates your shoulders throughout the movement.

Video Tutorial for Front Raise with Resistance Band

Watch the video below for a visual demonstration of Front Raise with Resistance Band. The video shows how to set up the band and perform the exercise with the correct technique.

Common Mistakes

For the best possible effect and to avoid injuries, avoid these common mistakes during Front Raise with Resistance Band:

• Arching the back: Do not lean back to lift your arms. Keep your core engaged and your back straight to protect your lower back.
• Too high lift: Only lift to shoulder height. Lifting too high can place unnecessary strain on the shoulders.
• Fast movements: Perform the movement slowly and controlled to ensure that the shoulder muscles are doing the work and not momentum.

Modifications and Variations

Here are some variations for Front Raise with Resistance Band to adjust intensity:

• One-arm Front Raise with Resistance Band: Perform the exercise with one arm at a time to focus on each side of the shoulder and challenge core stability.
• Diagonal Front Raise: Lift the arms in a diagonal upward direction to activate more parts of the shoulder muscles.
• Front Raise with Supinated Grip: Perform the exercise with palms facing upward to place more focus on the biceps and shoulder.

Number of Sets and Repetitions

To build strength and endurance in the shoulders, it is recommended to perform 3 sets of 12-15 repetitions. Choose a band with resistance that fits your level so you can complete each repetition with good form.

Breathing Technique

Focus on your breathing technique for better control. Exhale as you lift your arms to shoulder height, and inhale as you lower them back to the starting position. This helps you maintain a smooth and controlled movement.