Nâng tạ phía trước — Phân tích kỹ thuật
Isolate anterior deltoids for sculpted shoulders.
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Lỗi thường gặp
Excessive Torso Sway
Using momentum from the lower back and hips to lift the weight reduces the isolation on the anterior deltoid. This can lead to lower back strain and significantly diminishes the effectiveness of the exercise for shoulder development.
Elbow Bending
Bending the elbows excessively during the lift shortens the lever arm, making the exercise easier and shifting some of the load away from the anterior deltoid to the biceps and forearms. This compromises the intended isolation and reduces the challenge to the target muscle.
Lifting Too High
Raising the dumbbells significantly above shoulder height (beyond 90 degrees of shoulder flexion) engages the upper trapezius and can impinge the shoulder joint. This can lead to shoulder pain and injury over time, while not providing additional benefit to the anterior deltoid.
