Jak wykonać ćwiczenie
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Starting position:
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Stand upright with your feet shoulder-width apart.
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Hold a dumbbell in each hand with a neutral grip (palms facing each other).
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Keep a slight bend in your elbows, shoulders relaxed and shoulder blades pulled back.
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Execution:
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Slowly raise the dumbbells forward and slightly to the side, at about a 30–45° angle from your body (between a front raise and a lateral raise).
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Lift until your arms are about shoulder height (do not go overhead).
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Pause for a second at the top and feel the activation in your shoulders and scapular stabilizers.
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Lower the dumbbells back down under control to the starting position.
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Breathing:
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Inhale as you lower the dumbbells.
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Exhale as you lift them.
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Common mistakes:
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Using dumbbells that are too heavy (causing jerky movements).
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Lifting above shoulder height (puts unnecessary stress on the shoulder joint).
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Arching the lower back instead of keeping the movement controlled at the shoulders.
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Purpose of the exercise:
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Activates the lower trapezius, serratus anterior, and scapular stabilizers.
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Helps correct posture and improve shoulder balance.
