Semi Pronated Low Pulley Front Raises

semi pronated low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in semi-pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercice works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

This movement is better when you do high reps.

Variant : You can do this exercice with a dumbbell

Note : This exercice is good for people who have difficulty to develop anterior beams. The hand in semi-pronation carries the humerus in external rotation. It’s good because at the beginning of movement it stretches anterior beams and you really feel the work.

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