Il slow forward is one of the best and most popular exercises for working out the shoulders and upper back; the biggest beneficiary of this exercise is the anterior part of the shoulder muscle (anterior deltoid).
It is not only the muscles that benefit from this exercise, but also the bones because they increase in density, reducing the risk of osteoporosis.
Incorporating this exercise into your workout routine will help carry out daily activities more effectively and reduce the likelihood of suffering injuries during activities involving the upper body.
Index
How do you slow forward?
The slow forward can be performed with both dumbbells and a barbell; let's see the execution detail of the one with dumbbells, which offers a greater range of motion:
- The starting position is standing with legs slightly apart
- Choose a dumbbell that is not too heavy because it is an exercise that suddenly becomes very hard in the middle of the series
- Raise dumbbells to shoulder height with palms facing forward and elbows extended at sides and bent at 90°
- Without bending over, extend your elbows to lift the weights overhead
- Slowly return to the starting position.
Slow forward variants
There are several variations of this exercise:
- with dumbbells sitting on bench
- to the multipower
- with the balance wheel
- sitting on an inclined bench
- with handlebar in hammer position
Muscles involved
The slow forward works several muscles, including:
- Deltoid front: is the target muscle of this exercise; this muscle is responsible for generating most of the power of the movement
- Triceps
- pectoral
- Trapezius
- Core
La Standing version places more emphasis on glutes and core, while that seated focuses more on the chest and shoulders; choosing the variant with the barbell, on the other hand, we will use the chest more and the shoulders less, while with the dumbbells the work is shifted only to the shoulders and triceps.
Benefits
This exercise offers several benefits when included in the weekly training routine:
- Force of the upper body: Like other resistance movements, the slow forward builds strength and promotes muscle growth throughout the upper body. Greater strength leads to better function and stability for the benefit of athletic performance
- Functional movement: the aim is to increase strength, balance and stability; slow forward may benefit function, core strength and stability, particularly in overhead movements and resistance training
- Body Optimization: resistance movements, such as the slow forward, help burn more body fat and increase muscle mass and strength; the more muscle there is, the more calories you burn even at rest.