Prone Dumbbell Raise: This exercise has 2 sections: In prone position, the first…


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Prone Dumbbell Raise: This exercise has 2 sections: In prone position, the first pull comes from the bottom (ideally 90 degrees shoulder flexion in the sagittal plane) to horizontal abduction (90 degrees shoulder abduction in the frontal plane), this movement concentrates the tension on the posterior deltoids and trapezius muscles. The second pull starts with the horizontally abducted arms (90 degrees) to full abduction (170-180 degrees) that distributes the tension more towards the middle and anterior deltoids. I used fairly light weight because mod to heavy just won’t make any sense considering the amount of time under tension it takes for a single rep (approximately 8-10seconds/rep).

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