Guide for Beginners (XLIX): Front Elevations Alternate with Low Pulley

We resumed our Beginner Guide describing an exercise for the upper train, more specifically to the shoulders. It is of alternate front elevations with low pulley that here are so that you know how to correctly run this movement as part of the routine of Bodybuilding.

Technical implementation of front elevations alternate with low pulley

To start the exercise We put on our standing with the legs slightly apart and back to the machine’s low pulley, with one hand we take the previous load Wizard pulley, so that the Palm of the hand facing down (pronation), with arms to the sides of the body, started the movement.

We inspire and raise an arm with the slightly flexed elbow to reach the height of your eyes with your hands. We exhale at the end of the movement and descend in a controlled manner that arm to align it with the body. We will then begin the exercise with the opposite arm.

During the movement the trunk should move as little as possible.

Muscles worked with alternate front elevations with low pulley

With alternate front elevations with low pulley is required the work of the muscles of the shoulders, more precisely the effort is requested from the deltoid, Middle and rear beam.

Is also working with this exercise the clavicular pectoralis major and secondary beam shrinks the portion short biceps.

Tips and common mistakes when making alternate front elevations with low pulley

  • Mobilize the trunk: If the weight we use is excessive is very frequent help with the movement of the trunk to lift arms, make something that is not correct because work must only be it the shoulder without overloading the back muscles. There should be a significant balancing of the torso. To achieve this separates the legs and knees semiflexed contracts the abdomen before exercise.
  • Bend your elbows at 90 degrees and raise forearms: If flexion of the elbows is marked the movement will not be well executed, but that arm as a whole must be raised to involve to the shoulder, and not only raise the forearm. The elbows should be slightly bent.