绳索双臂前平举动作要领 —》我雷锋 我翻译
The cable front raise is a great exercise for isolating the front delts. Set up for the exercise by attaching a straight bar to a low pulley cable machine and selecting the weight you want to use.
Stand facing away from the machine and grip the straight bar with an overhand grip (palms facing down).
Stand up straight with youreyes forward, holding the bar just off your thighs. This is the starting position.
To execute, slowly raise the bar up to around shoulder height while keeping your arms straight and your body fixed.
Pause, andthen slowly lower the bar to the starting position.
Do not allow the stack to drop or the bar to touch your body.
This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
Keep the rep timing slow and control the weight throughout the set.
Do not allow the weight to touch your body, and do not allow your body to move (or swing) throughout the movement.
The front raise is a good exercise to superset with a shoulder pressing exercise.