What are the key points for lifting the dumbbells in front of the flat

Among exercise equipment, there are many equipment that can be encountered frequently, such as dumbbells. Of course, dumbbells are also a good equipment. In exercise, there are many movements that require dumbbells, such as flat lifting in front of dumbbells. So, what are the key points of flat lifting in front of dumbbells? Let’s learn about the key points of the movement together!

The key points of flat lifting in front of dumbbells

1. Stand naturally, or stand with a 45-degree tilt, hold the barbell or dumbbell hanging on the legs with both hands. Front, hold the same width as shoulder-width.

2. Raise the barbell (or dumbbell) forward and upward (bend the elbows slightly) until it is parallel to the line of sight. Then, slowly lower and restore; repeat.

Precautions for lifting the dumbbells in front of the flattened dumbbells

1. Keep your whole body upright when lifting and falling, keep your arms straight, and focus your mind on the anterior deltoid muscle.

2. Control your waist during the movement to avoid injury. You can lean on the inclined bench to complete the movement.

3. Lifting height: If the arms are parallel to avoid injury; the controllable light weight can be lifted up to the top of the head. At this time, this action is not only limited to the front flat lift, but also an additional process of lifting.

How many sets of dumbbell lifting at a time

We usually do 8-12 pairs of dumbbell lifting, so the weight is generally 10RM or 12RM. Compared with the middle and posterior bundles of the deltoid muscles, the anterior bundles are indeed strong. There are a lot, so you may be able to do 12kg or 15kg. But remember, you must warm up fully at the beginning. Don’t practice flat lifting as the first move. Before applying this weight, use a small weight to adapt to it. As for the number of sets, you can just set 4 groups, warm up 1 or 2 groups.

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