Standing Front Barbell Raise Over Head

طريقة الأداء

1. 01To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
2. 02Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
3. 03Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
4. 04Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.