Pancake Front Raise
Reps10 times
Calories burned132 kcal
LevelMedium
Changing duration and load is available in our application
Take the pancake in your hands, stand straight, feet shoulder-width apart. As you exhale, slowly lift the pancake just above shoulder level. The arms should be slightly bent at the elbows. When performing the exercise, try not to use your back muscles. Perform this exercise without jerks and sudden movements.
How to perform the exercise
10 times
132 kcal
Control your movement and do not rush.
01
Start position
Hold a plate by its edges with both hands and stand upright, feet shoulder-width apart.
02
Setup
Lower the plate to your hips with slightly bent elbows and a straight back.
03
Raise
Exhale and slowly raise the plate just above shoulder level using the front delts.
04
Peak
Hold the top for 1–2 seconds without jerking.
05
Lowering
Inhale and lower the plate smoothly without using your back.
Variants
Beginner
Use a light plate and a small range.
Middle
Raise to shoulder level with a moderate weight.
Professional
Increase the weight and add a slow negative phase.
Which muscles are working
Shoulders and upper back
Benefits of the exercise
Strength
Strengthens the front deltoids.
Balance
Trains torso control without swinging.
Simply
Needs only a plate, available in any gym.
Contraindications
Acute shoulder pain.
Recent shoulder-joint injuries.
Medical prohibition of weighted front raises.
Recommendations
Torso
Do not lean back or help with your back.
Elbows
Keep the elbows slightly bent.
Tempo
Avoid jerking and sudden movements.
