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30 Degree Dumbbell Raises

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  204 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Anterior Deltoids
Secondary Muscles Trained:  Deltoids
1. Grab two dumbbells and, standing with your feet about shoulder width apart, rest the dumbbells on the front of your upper thighs, your palms facing each other.  
2. Maintaining about a 10-15 degree bend in your elbows, rotate your thumbs slightly outward, placing them at about a 30 degree angle from your thighs. While maintaining that hand position, lift the dumbbells up until they reach shoulder level in front of your shoulders. The movement should be along the same plane as the hand angle.
3. Keep your torso still during the entire movement. 
4. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward. 

Focus your mind on your front (Anterior) Deltoid muscles. Feel yourself pulling through the side of your elbows.

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