FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Dumbbell Front Arm Raise

Client Instruction:

Starting Position

1. Standing in an upright position and grasp a dumbbell in each hand with a pronated grip

Up Phase

2. While maintaining slightly bent knees slowly raise your right arm forward of your body

3. Keep your left arm against your left thigh

4. As you are raising your

Down Phase

5. As your right arm approaches shoulder height pause and begin to lower your arm back to the original starting position

6. Repeat the movement with your left arm

Muscle Analysis Chart - Dumbbell Front Arm Raise

*In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight.

General Kinesiological Analysis

In the front arm raise, the humerus is raised forward of the body in flexion. The clavicular portion of the pectoralis major, anterior deltoid, coracobrachialis and the biceps brachii contribute to flexion of the shoulder joint. The corresponding scapula movements are abduction and upward rotation caused by the concentric contraction of the serratus anterior, pectoralis minor and the trapezius. The elbow joint is locked in extension by the static contraction of the triceps and the anconeus.

Advanced Kinesiological Analysis

In the up phase of the front arm raise, the prime movers are the clavicular pectoralis major and the anterior deltoid as they cause flexion of the shoulder joint. The coracobrachialis and the biceps are assisting in the exercise. The prime movers acting on the scapula are the serratus anterior, pectoralis minor and the trapezius. The clavicular pectoralis major is a prime mover to approximately 115 degrees, which is slightly above the horizontal. It has also been suggested that for the clavicular pectoralis major to maintain a maximum contraction additional weight must be added to the arm.

As the clavicular pectoralis major and the anterior deltoid flex the shoulder joint, there is the additional movement of medial rotation of the humerus. The medial rotation occurs due to the insertion point of both the pectoralis major and the deltoid. As the muscle contracts concentrically it pulls on the bone to which it is attached. At this point it will cause all the movements that the muscles are responsible for. To prevent this medial rotation of the humerus from occurring, the infraspinatus and the teres minor contract statically to neutralize this additional movement.

In the initial movement of the scapula, the serratus anterior and pectoralis minor contract to cause abduction. For this to occur there must be a simultaneous neutralizing of their additional movements of upward and downward rotation. As the shoulder continues to flex, the scapula must move into upward rotation caused by the concentric contraction of the serratus anterior and the trapezius. When both these muscles contract in unison to cause upward rotation they neutralize the additional adduction and abduction that each will also cause.

As the shoulder joint begins the flexion movement to lift the weight, the trapezius, pectoralis minor and the rhomboids contract statically to stabilize the scapula to allow the pectoralis major, anterior deltoid and the coracobrachialis to contract from a firm base. Once the lift is initiated, the scapula begins to move into abduction. At this time, trunk stabilization is increased by the contraction of the abdominals and the spinal extensors.

Exercise Variations

A variation of this exercise is the barbell front arm raise. This exercise uses the same movements at the shoulder joint and scapula, with both arms moving together simultaneously rather than each arm in isolation. Front arm raises can also be performed on an incline bench with dumbbells. The dumbbells can be raised forward alternatively or at the same time.

Cable Pulley Variations

The client positions their back to the low cable pulley machine. In this position the client places their strongest leg forward of the body, while grasping the handle of the low cable pulley with the opposite hand. While keeping their trunk erect, the client pulls the handle forward of the body to a position 45 degrees above the horizontal.

Once in this position the client lowers the weight down slowly to the original starting position. This exercise can be repeated with the opposite arm and leg forward. The front arm raise can be varied with the client positioning their back to the weight stack, while grasping a bar that is attached to the low cable pulley. The client can then place the cable between their legs and raise the bar forward of the body.

© 2007 Fitness Institute Australia

Disclaimer: No responsibility is accepted for any loss or damage suffered as a result of the use of the above information
or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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