Monday, January 30, 2012

Two In One: How To Do The Side Arm and Front Arm Raise



Are you ready for a challenge? Today I'm going to show you how to get two workouts at the same time with dumbbell front arm raise and dumbbell side raise. This combined workout has many benefits including:

  • saves you time
  • strengthens your shoulders
  • strengthens your pecs
  • strengthens your biceps
  • strengthens your triceps
This is a compound exercise that you should definitely be adding to your fitness training arsenal.

How To Do The Dumbbell Front Arm Raise and Side Arm Raise

You need to start off with a warm up set, so grab a pair of light weight dumbbells. Stand up straight. Hold the dumbbells in front of you. Now, raise your arms in front of you until they're perpendicular to your upper body. Use your chest and shoulder muscles to do this. Now, lower the weights to the starting position. That's one front arm raise.

Next, raise each arm upward from the side, stopping once you've formed a "T". You'll be relying mostly on your shoulder muscles for this part of the exercise. Now lower your arms again, returning to your starting position. That's one repetition of the side arm raise.

Next, do another front arm raise, followed by a second side arm raise. Keep alternating between these exercises until you've completed ten reps of each.

Now that you've finished warming up, get a pair of heavier weights. If your goal is to build muscle, use heavy weights and low reps (4 - 6), if you want to tone up, go for high reps (15 rep) with low weights. You only need to complete three sets because this is a combined workout. Once you're done with the last set, you can do something else.

This exercise is an easy way to build powerful chest and massive shoulders, giving you incredible upper body strength.

Winter break is over and it's time to hit the books again. But don't forget to exercise. Visit Great Chest and Whole Body Workouts each week to learn strength training tips that you can use all year round.

"Great Chest and Whole Body Workouts: Two In One: How To Do The Side Arm and Front Arm Raise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.