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Fit Form: Extended Front Small Lifts

July 16, 2013

As we mentioned last week on the blog, the deltoid muscles are the shoulder muscles that are the most visible, and that you want to tone and keep strong for aesthetic purposes. However, the deltoids are composed of three muscle groups. Since there are three muscle groups to focus on, we are going to do three separate posts featuring an exercise that targets the deltoids.

First are the anterior deltoid muscles. We will be exercising this muscle group via Extended Front Small Lifts.

Much as the name sounds, this move features small movements that help you to really focus on feeling the correct muscles work. This movement can be done with light weights (between 2-3 pounds), or without weights.

Set up:

  • Begin with your feet directly underneath your hips, toes facing forward in a parallel position.
  • Pull up as tall as you can through your spine.
  • Roll the shoulders back and down.
  • Pull your abs in as tightly as you can.
  • Using your abs, pull your hips forward, tucking your seat and flattening out your back.
  • Take a slight bend in your knees.
  • Raise your arms, palms down, directly in front of your shoulders.

The muscle:

  • The anterior muscles comprise the front part of the shoulder that you can see.
  • These muscles are used when you lift your arms in front of you.

The exercise:

  • Exhale and lift your extended arms upwards an inch.
  • Keep these movements very tiny; this exercise utilizes the mind-body connection for focus rather than a large range of motion.
  • Use resistance. Pretend that someone two feet taller than you is standing in front of you, pushing down on your upper arms, making it very difficult to lift your arms just an inch.

Can you feel those anterior deltoid muscles working? The more you focus your mind on that muscle group, the more effectively you will be able to exercise it!

Do you have a different favorite move for exercising the anterior deltoid muscles? Please share it in the comments below!

And come back soon for an exercise that works the lateral deltoids!

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