Mahi dumbbells to the sides while standing - the correct execution technique

22.05.202127.05.2017

In this article, we'll take a look at the top 7 dumbbell side swing mistakes and how to fix them to improve mid-deltoid growth.

Core Muscles - Middle Delta
Additional - rear delta and trapezoid
Difficulty of execution - medium

You ask, what can go wrong when doing dumbbell swings while standing on the middle part of the deltas? The answer is, alas, a lot of things can be done in the exercise, which is also called standing dumbbell raises. Below you will see 7 common mistakes in the dumbbell side swing exercise and tips on the correct execution technique.

The main purpose of this article is to teach you how to properly swing dumbbells to the sides while standing, so that you can develop your shoulders and make them as wide as possible.

Developed deltas (shoulders) are an important element for every athlete due to the fact that they just show you wider from the side, clearly emphasize the upper part of the arm and also let others know how serious you are in your business. And the best exercise for giving width to the shoulders is dumbbell swings through the sides while standing.

For many gym goers, the overhead press is the primary core shoulder exercise. Yes, it works, but dumbbell lateral raises are one of the best exercises for isolating the middle delts.

Well, probably enough theory and let's start practicing swing exercises with dumbbells to the sides. Let's analyze these 7 mistakes one by one.

Mistake 1: Bending your elbows while moving

To avoid this mistake, at the beginning of the exercise, create a slight bend at the elbows (10-15) and maintain this angle until the end of the set. The bending angle should be equal at the maximum contraction as well as at the beginning of the process.

If you start contracting and engaging your elbows while doing dumbbell side swings while balancing your triceps, you risk losing the isolation of your middle delts.

And also, pay attention to the fact that the dumbbells in this exercise should go under an arc rather than in a straight line. Watch your actions or ask someone to look after the correct technique. After all, as you can see, avoiding this mistake is not so difficult.

Mistake 2: Lowering the dumbbell too low

The best way to develop the middle deltoid muscles is to maintain tension throughout the entire set. If you lower the dumbbell to the very bottom, then it will hang against your hips and the tension on the deltas will drop to 0.

The solution to this problem, as you probably already guessed, is to reduce the amplitude of movement and limit yourself to 10-20 cm from the body. This will make the process of lifting the dumbbells up a little more difficult, which hints that the exercise has become correct and hits the right muscles! However, be careful with your choice of weight, as more weight is more likely to cause injury. The main thing in bodybuilding is technique, remember, and after you learn how to perform the exercise correctly, the weights themselves will chase you.

Mistake 3: Randomly Dropping Elbows

Another common mistake among beginners is dropping the elbows in different directions. Elbows should always be higher and point. Even if you do everything according to the rules, but miss the movement of deltas, development slows down significantly. Remember: elbows are always pointers.

Mistake 4: Upper arm position

Many, when performing this exercise, are limited to shoulder height, despite the fact that the average bunches of deltas can go higher. By continuing and reaching another 45 degrees higher, you can add even more tension to your delts, which will significantly affect the growth of the shoulders. (And also with this movement you develop the upper part of the trapezoid).

However, if you have shoulder problems or any kind of pain, it is best to consult a doctor before doing this exercise.

Mistake 5: Blocking and the “T” position

Often you probably noticed in the gym how some people perform the exercise and at the end of the repetition in the upper position resemble the letter “T”. This method strains the elbow joints as much as possible, which over time can adversely affect your health.

Mistake 6: The angle in the bend supposedly allows you to lift more weight

Another statement that confuses many bodybuilders is that by increasing the bend in your arm, you can lift more weight. Yes, it’s true, okay, let’s say it works, but the effect is not the same ... You don’t chase weights and quantity, but technique is the main principle for you. If so, remember physics, namely what took place in the 7th grade. The farther the object is from the body, the more difficult it is to lift it, respectively, the closer it is, the easier it is.

It may seem to you that the more weight you lift, the stronger you become. But it's not. Moreover, we are working to increase the muscles, which means that we need to include the working muscle group in the work as efficiently as possible.

Mistake 7: Don't call the exercise dumbbell side raises.

It’s kind of strange to hear from people the name “dumbbell shoulder swing” or “dumbbell raise through the sides” and the muscle group itself “external deltas”, well, let's call things by their proper names and say middle deltoid muscle or middle delta. And the correct exercise is called swinging dumbbells to the sides while standing. At least to show that you rummage in this area when it comes to that very rocking chair ????