Prison Workout: Alternate Front Arm Raises
Prison Workout - Alternate Front Arm Raises
This exercise lends itself to a prison workout because any two equally-weighted objects can be used. For example, in this video clip I am using two one-gallon water jugs. No-frills, just exercise.
Format: wmv
Duration: 00:00:54
How to Do Front Arm Raises
Stand with feet shoulder width apart. Lift one weight out and up in a wide arc to a height just above your forehead. If possible try to keep your palms facing downward as you near the top. Even better is to have our pinky finger slightly higher than your thumb as if making a movement to pour water out of a pitcher. Lower the weight back down while simultaneously starting to raise the other arm. The two weights should pass each other when your arm are parallel to the floor.
Breathe in before you start and then exhale as you raise a weight. Inhale again when the weight is at the top of the arc. Use slow, precise movement to be sure the weights pass in front of your face and not off to the sides.
What Does it Work?
Alternate front armraises work all of the deltoid group but really hit the anterior deltoid. They also work the trapezius at the top of the movement.
Tip: If two water jugs are too much weight then use just one and grab it with both hands.
Variations
Instead of standing, sit on the edge of a bench or lie face down on an incline bench