Free Calorie Meal Plans & Metabolic Science

How to Do

How to Do Front Squat Raise With Single Arm

The squat exercise with a single arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the squat exercise with a single arm.

Beginning

Beginning Front Squat Raise

1. In each hand, hold a dumbbell. Lower yourself into a squat stance while bracing your core and keeping your back straight.

2. Raise both weights to shoulder level while maintaining the squat position, then slowly lower them.

Movement

Front Squat Raise Movement

1. Hold a dumbbell in one hand, and allow your arm to hang at your side. Stand with your feet shoulder-width apart, knees slightly bent, feet facing forward.

2. Dip your knees slightly and place the dumbbell just in front of your knees with your arm fully extended. Make sure that your chest is lifted, your head is up, and your back is straight.

3. Descend into a half-squat, then explosively snap your hips forward and extend your body upright. Simultaneously, use the momentum to assist in swinging your arm up and overhead. Your arm should only be fully extended at the top of the movement, with the dumbbell directly over your shoulder. Your legs should be straight, with your feet still shoulder-width apart.

4. Keeping your arm straight, allow the dumbbell to drop back down. Simultaneously dip your knees to catch the weight as it returns to just in front of your knees.

5. Repeat for the required number of repetitions.

6. If your back begins to round or arch, pause and readjust before continuing.

Benefits

Front Squat Raise Benefits

Perform this exercise at home or in the gym.

This compound exercise works a lot of muscles, including the shoulders, back, and legs.

It helps to build strength and power.

Because of the explosive and vigorous nature of the exercise, it also helps build aerobic fitness and burn calories in an efficient manner.

Exercise Aliases

Standing Shoulder Flexion, Dumbbell Exercises for Shoulders, Shoulder Extension Exercises, How To Do Flexion of Shoulder.