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Dumbbell Front Plank Arm Raise

Dumbbell Front Plank Arm Raise

The Dumbbell Front Plank Arm Raise is a challenging and effective exercise that targets multiple muscle groups, including the core, shoulders, and upper back. It is a variation of the traditional plank exercise, but with the added resistance of holding dumbbells. This exercise helps to increase overall core strength, stability, and shoulder mobility. To perform the Dumbbell Front Plank Arm Raise, start by assuming a plank position with your elbows resting on the ground and your body straight from head to toe. Make sure to engage your core muscles and keep your hips level throughout the exercise. Now, grab a pair of dumbbells, one in each hand, and extend your arms straight in front of you, parallel to the ground. Maintaining a strong plank position, slowly lift one arm off the ground while keeping it straight and in line with your body. Avoid any twisting or rotating movements. Pause for a moment at the top of the movement, then lower the arm back down to the starting position. Repeat with the other arm. Aim for controlled and slow movements to maximize the muscle engagement. The Dumbbell Front Plank Arm Raise not only challenges your core stability but also adds resistance to your anterior deltoids (front shoulder muscles) and upper back muscles. This exercise can help improve your overall posture, strengthen your shoulders, and enhance your ability to perform daily activities requiring upper body strength. Incorporating the Dumbbell Front Plank Arm Raise into your workout routine can be a great way to add variety, increase intensity, and challenge your muscles in new ways. However, as with any exercise, it's important to use proper form and start with a weight that allows you to maintain control throughout the movement. Always listen to your body and adjust the intensity as needed. Keep pushing yourself, and you'll reap the benefits of this fantastic exercise!

Instructions

  • Start by getting into a forearm plank position with your feet shoulder-width apart and your elbows under your shoulders.
  • Grab a pair of dumbbells, one in each hand, and rest them on the floor directly under your shoulders.
  • Engage your core, squeeze your glutes, and lift one arm off the floor while maintaining a stable plank position. Make sure to keep your hips level and avoid rotating your body.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  • Repeat the arm raise with the opposite arm, alternating sides with each repetition.
  • Continue alternating arm raises for the desired number of repetitions or time.
  • Remember to focus on maintaining a strong plank position throughout the exercise, keeping your core and glutes engaged.
  • Inhale during the lowering phase and exhale during the lifting phase.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you get stronger.
  • Perform the exercise for a recommended number of sets and repetitions or as prescribed by your fitness program or trainer.

Tips & Tricks

  • Maintain proper form by keeping your body in a straight line from head to heels.
  • Engage your core muscles throughout the exercise to strengthen your abdominal muscles.
  • Start with light dumbbells and gradually increase the weight as you get stronger.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Focus on stability and control rather than speed and momentum.
  • Keep your neck relaxed and aligned with your spine.
  • Perform the exercise on a stable surface to maximize effectiveness.
  • Include this exercise in a well-rounded workout routine for overall strength and stability.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Consult with a fitness professional to ensure proper technique and form.

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