{"id":12915,"date":"2025-07-28T14:10:15","date_gmt":"2025-07-28T17:10:15","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=12915"},"modified":"2025-07-28T14:10:16","modified_gmt":"2025-07-28T17:10:16","slug":"elevacao-frontal-para-que-serve-e-como-fazer","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/elevacao-frontal-para-que-serve-e-como-fazer\/","title":{"rendered":"Eleva\u00e7\u00e3o frontal: para que serve e como fazer?"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Poppins%3Awght%40400%3B700\" 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poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/cropped-shutterstock_2061836150.jpg\"><amp-story-page id=\"bce04f64-f9e0-4588-a637-dedc816d18b2\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#4b5b64\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0a960582-6e42-4e0e-967f-ba0df1ace1b8\">\n<div style=\"position:absolute;width:266.1344%;height:100%;left:-84.01923%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2061836150.jpg\" alt=\"Close,Up,An,Asian,Woman,Raises,A,Pair,Of,Dumbbells\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2061836150.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2061836150-768x513.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2061836150-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2061836150-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 46vh, 101vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:59.2233%;width:76.45631%;height:17.63754%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.834862385321101% 1.834862385321101% 1.834862385321101% 1.834862385321101%\" id=\"el-0016ba2e-145c-4506-a201-d612479ed722\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.582524em;line-height:calc(1.19em + 0.22222260370388172em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:1.2000000000000004% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\"><span style=\"font-weight: 700\">Quer ter ombros fortes e largos?<\/span><\/span><\/span><\/h1>\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.582524em;line-height:calc(1.19em + 0.22222260370388172em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:1.2000000000000004% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;background:none\"><span style=\"font-weight: 700\">Quer ter ombros fortes e largos?<\/span><\/span><\/span><\/h1>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:83.81877%;width:79.61165%;height:16.34304%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6097560975609756% 0.6097560975609756% 0.6097560975609756% 0.6097560975609756% \/ 1.9801980198019802% 1.9801980198019802% 1.9801980198019802% 1.9801980198019802%\" id=\"el-7568af70-9234-481d-acb2-f8f4d76cc47a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6097560975609756% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2195121951219512% 2.4390243902439024%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\">Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino.<\/span><\/span><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6097560975609756% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2195121951219512% 2.4390243902439024%;text-align:left;border-radius:2px 2px 2px 2px;background:none\">Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"c32141de-d55a-41fa-8749-9b9bcba6e4e8\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#4b453e\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-677b4519-eedf-4ae9-97af-33b08f30cc71\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-50.69094%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2246364551.jpg\" alt=\"A,Tanned,And,Handsome,Asian,Guy,Doing,Standing,Dumbbell,Front\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2246364551.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2246364551-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2246364551-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2246364551-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:78.64078%;width:76.45631%;height:21.35922%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.5151515151515151% 1.5151515151515151% 1.5151515151515151% 1.5151515151515151%\" id=\"el-a5056484-b287-4665-b95d-095a1b96aad4\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\">Antes de come\u00e7ar, pegue os halteres. Em seguida, afaste os p\u00e9s, posicionando-os na largura dos ombros.<\/span><\/span><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;background:none\">Antes de come\u00e7ar, pegue os halteres. Em seguida, afaste os p\u00e9s, posicionando-os na largura dos ombros.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"1ece6eef-8b14-4058-ba35-b4a9159536ea\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#807672\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-536f1c48-c7d9-4f5b-9419-0bf3de65243b\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-143.11519%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_1610142835.jpg\" alt=\"Concentrated,Young,Slim,Dark,Skinned,Curly,Woman,With,Ponytail,Hairstyle\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_1610142835.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_1610142835-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_1610142835-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_1610142835-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:85.76052%;width:56.06796%;height:16.18123%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8658008658008658% 0.8658008658008658% 0.8658008658008658% 0.8658008658008658% \/ 2% 2% 2% 2%\" id=\"el-ad9d7241-bb62-436d-889b-7f5c785633a6\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.8658008658008658% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Depois, mantenha a postura ereta, as esc\u00e1pulas retra\u00eddas e o abd\u00f4men contra\u00eddo.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"096759d4-eefe-4cb0-8c77-4989add57229\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#21323a\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-91390f6b-0b63-4219-9fe0-ae00a3cdcad2\">\n<div style=\"position:absolute;width:315.7687%;height:100%;left:-107.88435%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2138140791.jpg\" alt=\"Bodybuilding,Concept.,Portrait,Of,Muscular,Young,Arab,Man,Training,With\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2138140791.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2138140791-768x432.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2138140791-300x169.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2138140791-150x84.jpg 150w\" sizes=\"(min-width: 1024px) 142vh, 315vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:83.81877%;width:76.45631%;height:16.18123%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 2% 2% 2% 2%\" id=\"el-57c76298-84ba-463d-b3e8-513eb8304974\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\">Segure os halteres, deixando-os na lateral do corpo ou \u00e0 frente das suas pernas.<\/span><\/span><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;background:none\">Segure os halteres, deixando-os na lateral do corpo ou \u00e0 frente das suas pernas.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"d09a0889-5850-4922-89e8-2e0e6753300b\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#2a2423\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-93d0fe5d-d2d2-47c3-9b0c-ff53651bff40\">\n<div style=\"position:absolute;width:266.9336%;height:100%;left:-25.13347%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716783.jpg\" alt=\"A,Serious,Young,Woman,Does,A,Set,Of,Front,Dumbbells\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716783.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716783-768x511.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716783-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716783-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:4.04531%;width:76.45631%;height:20.06472%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.6129032258064515% 1.6129032258064515% 1.6129032258064515% 1.6129032258064515%\" id=\"el-6ce852b2-e31f-47c8-945f-7d4c0d6f4b72\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6349206349206349% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Com os bra\u00e7os esticados, fa\u00e7a a eleva\u00e7\u00e3o dos pesos \u00e0 frente do corpo, com as palmas das m\u00e3os voltadas para o seu corpo.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"540c383c-ebac-4ef7-bab9-9a058edaf6e6\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#2b2523\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-351c288e-25cf-4df1-bdf8-5b36abc525c2\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-54.47882%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716797.jpg\" alt=\"A,Serious,Young,Woman,Does,A,Set,Of,Front,Dumbbells\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716797.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716797-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716797-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2278716797-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:78.64078%;width:76.45631%;height:21.35922%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.5151515151515151% 1.5151515151515151% 1.5151515151515151% 1.5151515151515151%\" id=\"el-71b42c68-f402-499a-a2fc-d1c122f9fbbb\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(0,0,0,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(0,0,0,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\">Quando os bra\u00e7os atingirem a altura dos seus ombros, retorne \u00e0 posi\u00e7\u00e3o inicial de forma controlada.<\/span><\/span><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(0,0,0,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(0,0,0,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;background:none\"><span style=\"color: #fff\">Quando os bra\u00e7os atingirem a altura dos seus ombros, retorne \u00e0 posi\u00e7\u00e3o inicial de forma controlada.<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"add00406-f078-4398-9451-963c03a6f90e\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#25272a\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2c8525cd-dd96-4237-a1d9-cc7f896afbb5\">\n<div style=\"position:absolute;width:276.48177%;height:100%;left:-104.14998%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2490485811-1.jpg\" alt=\"Young,Caucasian,Woman,Exercising,Outdoors,Performing,Front,Raise,With,Orange\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2490485811-1.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2490485811-1-768x494.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2490485811-1-300x193.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/shutterstock_2490485811-1-150x96.jpg 150w\" sizes=\"(min-width: 1024px) 125vh, 277vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:64.23948%;width:76.45631%;height:26.53722%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.2195121951219512% 1.2195121951219512% 1.2195121951219512% 1.2195121951219512%\" id=\"el-b42e8472-086e-4606-a54d-610c265ea894\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;color:transparent\">Para saber mais sobre esse exerc\u00edcio, desde os seus benef\u00edcios at\u00e9 os m\u00fasculos trabalhados, leia nosso artigo completo!<\/span><\/span><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:calc(1.2em + 0.39999999999999997em);text-align:left;padding:0;color:#000000;background-color:rgba(255,255,255,0.7);background:none;position:absolute;top:0;left:0;right:0\" aria-hidden=\"true\"><span style=\"display:block;position:relative;left:0;top:0;margin:0.6349206349206349% 0;-webkit-box-decoration-break:clone;box-decoration-break:clone\"><span style=\"background-color:rgba(255,255,255,0.7);-webkit-box-decoration-break:clone;box-decoration-break:clone;position:relative;padding:1.2698412698412698% 2.5396825396825395%;text-align:left;border-radius:2px 2px 2px 2px;background:none\">Para saber mais sobre esse exerc\u00edcio, desde os seus benef\u00edcios at\u00e9 os m\u00fasculos trabalhados, leia nosso artigo completo!<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" cta-image=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/cropped-Avatar_Instagram_TotalPass-11.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/elevacao-frontal-como-fazer\/#Como-fazer-elevacao-frontal?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=br_cont_blog_referral_totalpass_conversao_aberto_informacao_elevacao-frontal-como-fazer_rec_blog_20250728__&amp;utm_term=___&amp;utm_content=post-blog_saiba-mais_stories_\" rel=\"\">Leia aqui<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eleva\u00e7\u00e3o frontal: para que serve e como fazer? Quer ter ombros fortes e largos? Quer ter ombros fortes e largos? Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino. Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino. Antes de come\u00e7ar, pegue os halteres. Em [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":12931,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[],"class_list":["post-12915","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eleva\u00e7\u00e3o frontal: para que serve e como fazer? - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"Eleva\u00e7\u00e3o frontal: para que serve e como fazer? Quer ter ombros fortes e largos? Quer ter ombros fortes e largos? Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino. Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino. Antes de come\u00e7ar, pegue os halteres. Em [&hellip;]\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/elevacao-frontal-para-que-serve-e-como-fazer\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eleva\u00e7\u00e3o frontal: para que serve e como fazer? - Blog da TotalPass\" \/>\n<meta property=\"og:description\" content=\"Eleva\u00e7\u00e3o frontal: para que serve e como fazer? Quer ter ombros fortes e largos? Quer ter ombros fortes e largos? Arraste para o lado e aprenda a fazer a eleva\u00e7\u00e3o frontal no seu treino. 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