Frontal and lateral raising and lowering of the arms in prone position ► front raise/lateral raise (side raise)

Individual work

Stomach position on the inclined flat bench, arms almost stretched out towards the floor (hanging), grasp a dumbbell with each hand (overhand grip, palms facing forwards). In one movement, raise your arms frontally to approximately chin height (palms facing down), spread your arms out to the side (T-position, arms parallel to the floor), then bring your arms to the floor (palms facing your body). Now perform the movement in reverse order: Raise your arms sideways, bring them together in front of your head, then lower your arms to the floor back to the starting position.

Attention:
Despite the reduced possibility of falsification due to the upper body being fixed on the incline bench, ensure that the movement is performed slowly and evenly (jerking the weights upwards always leads to poorer training results and increases the risk of injury).

Lighten:
Less weight.

Harden:
More weight.

1 flat bench
2 dumbbells