How to do side swings with dumbbells. Mahi dumbbells to the sides: exercise technique

If you want to pump up big and broad shoulders, then you can not do without this classic exercise, How: swing dumbbells to the sides. This exercise is great for developing middle beam deltas, which is responsible for the width of the shoulders (what immediately catches the eye and emphasizes your athletic body shape).

Mahi dumbbells to the sides, standing or sitting - this is basic exercise, which is designed to work out the average deltoid muscle. It also includes the trapezium and the supraspinatus muscle (a triangular-shaped muscle located on the shoulder blade).

The correct technique for the exercise "Standing Dumbbell Mahi":

I remind you that the shoulders are one of the weakest parts of the body. The shoulder joint is very complex, as there are many ligaments and various connections. Therefore, in order not to get injured, you must definitely do a good warm-up and warm up your shoulders.

1. Take dumbbells in your hands.
2. Straighten your shoulders, keep your back straight, lean your body forward a little.
3. Take a deep breath through your nose, tighten your deltoid muscles and gently spread your arms with dumbbells to the sides (hands should be slightly bent at the elbows).

The correct technique for the exercise "Mahi dumbbells to the sides while sitting":

The technique of performing sitting dumbbell swings practically does not differ from standing dumbbell swings, with the exception that in this position the help of the back and legs (cheating) is excluded, which makes it possible to better emphasize the load on the deltoid muscles.

1. Sit on a bench, straighten your shoulders, keep your back straight.
2. Take a deep breath through your nose, tighten your deltoid muscles and gently spread your arms with dumbbells to the sides (hands should be slightly bent at the elbows).
3. Raise your arms until they are parallel to the floor (you don’t need to go higher, as the trapezoid will be included in the work).
4. Lower the dumbbells slowly, exhaling through your mouth.
5. The exercise must be performed without sudden jerks or jerks.
6. Do the planned number of repetitions in the approach.
7. Rest 1-2 minutes and move on to the next set.

Exercise tips:

• Do not chase the weights (the main thing in this exercise is technique). Adjust the weight so that you can do the planned number of reps with perfect technique.
• When performing the dumbbell swing exercise to the sides, standing or sitting, turn the brushes inward (raising the little finger up, and thumb hands down). Imagine that you are holding two cups of water in your hands, and with each swing, turn your brushes in such a way as to pour water onto the floor.
• In swings with dumbbells to the side, the elbows should not fall down or lag behind the hands. Hands, forearm, elbow and shoulder should always be in the same plane.
• Do not raise your arms above shoulder level. If you raise your hands above the shoulder line, then the trapezoid is included in the work.
• When performing this exercise, you can resort to cheating in the last repetitions, helping to push the dumbbells out with your legs.
• Swinging dumbbells to the sides while sitting will allow you to emphasize the load on the working muscle, excluding cheating. Also, using a bench with a back, you can stabilize the spine.

Deltas and trapeziums are responsible for the shape of the shoulders. To make the figure resemble a triangle, you need to increase volumes, give the muscles a defined relief. Due to the anatomical features shoulder girdle develops slowly. There is not a single technique that evenly loads all 3 bundles of deltoids. Basic practices include 1-2 heads, trapeziums, and insulating ones are focused on local load.

To properly build training program, in addition to the main exercises, we include targeted ones with alternately shifting the voltage from the beams. For beginners, 2 techniques are enough, for athletes - 2 basic and 3 isolating ones.

Chest rows are considered the best basic practice. wide grip. After it, we move on to swings that help strengthen and stabilize the joints, develop the middle and back heads.

Execution technique

Accent: medium beam. Trapezius, rhomboid muscle are involved.

1. IP - feet on the line of the hips. We hold the spinal column strictly vertically, the hands with clamped projectiles are lowered on the sides. Bent elbows remain in this position until the end of the set. The gaze is focused on a point in front. Press, back tense.
2. As you inhale, gently spread your arms to the sides. We make movements in the same plane.
3. To thoroughly pump target muscles, raise the shells 45 degrees above the shoulders (to the line of the ears).
4. On exhalation, we return the limbs to the IP.

Working with light weight. With heavy projectiles it is impossible to master the technique.

Isolated practice for pumping the back head. All lifts behind the back load the deltas, however, the back beam usually does not receive a concentrated load and lags behind in development. Athletes purposefully work it out on the horizontal bar or with swings in an incline.

Active muscles: middle delta, rhomboid, trapezium, infraspinatus, small round. The technique is performed with both hands or one standing and sitting. In the second case, it will not work to bend to a clear parallel with the floor, so the load will shift to the middle head.

1. IP - basic (previous). Bending at the waist, tilt upper part body to horizontal with the floor. If the joints are flexible enough, we bend lower. A low start will “turn off” the trapeze, shift all the voltage to the deltas.
2. Keep your back slightly rounded. It is in this position that the rear head fully works.
3. With elbows bent, we pull the shells up and to the sides, trying to get them far behind our backs. At the end point, they should not be higher than the deltoids.
4. We linger in the upper position for a couple of seconds, we feel an intense muscle contraction, we return to the starting position.

Mahi dumbbells to the side while sitting

Accent: middle, partly rear heads.

1. We sit on a support, bend over, rest our chest on our hips.
2. With a parallel grip, we take dumbbells, pull them from the floor with half-bent arms.
3. Without reducing the shoulder blades, we spread our arms to the sides, raising them to the line of the shoulders. If they are brought higher, trapezoids will be included in the work.
4. We return to IP.

For guys - 15 repetitions in 3 sets, for girls - 12 times in 3 sets.

Beginners work with shells of 5 kg (men), ladies with 2 kg. As the technique progresses, increase the weight. The working weight is not important, the number of takes is important. With an increase in the load, we reduce the repetitions to 6. To make the shoulders wider, we perform cheating with moderately heavy dumbbells.

• movements are reproduced by the muscles of the shoulders;
• in order to feel the contraction of the posterior beam, we correct the technique in the process;
• we avoid jerky movements, swings by inertia;
• perform straight lifts on the sides, without deviating back and forth.

An alternative is cross-breeding of the arms in a crossover, reverse swings in the peck-deck simulator. We include exercises in the main complex 2 times a week and after a month we admire the chiseled forms.

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Today's article will again focus on an exercise for the development of the deltoid muscles - swinging dumbbells while standing.

In the exercise, the middle deltoid bundle mainly carries the load. Due to the isolation and targeted load on one muscle bundle, standing dumbbell swings will help you create developed spherical shoulders.

Feature of the exercise

As you already know from previous articles, all shoulder exercises are divided into pressing - on the front of the shoulder (,) and traction - on the middle and back of the shoulder ().

Developed middle and back buns create a ball-shaped shoulder shape and draw attention with their aesthetics, showing wide shoulders under a shirt or tank top.

In fact, it is not uncommon to find this exercise in modern gyms. It's painfully popular. But the owners of spherical shoulders are few. What is it connected with?

Although this exercise looks simple, it is technically very difficult. It is important to be able to clearly coordinate the work of your body, to be able to feel that it is the target muscles that are contracting, and the auxiliary ones are turned off, to be able to turn off your ego (you grow muscles, not press weights - these are two big differences).

Due to the fixation of the arm in the elbow joint, all movement occurs exclusively in the shoulders. It is isolated. Those. if you master the exercise technically correctly and are able to work the right muscle(and she is alone here) - then your average delta will grow, she has no other choice.

What are the main mistakes gym goers make with this exercise?

• They cheat like hell. Using a lot of weight, it becomes impossible to work exclusively in shoulder joint. Swings, weight throws, jerks, etc. come to the rescue. All movements by inertia do not lead to muscle hypertrophy. lead to muscle hypertrophy muscle contractions under load within a certain time range.
• Raising the elbows above shoulder level. This leads to the lifting of the shoulders by the trapezius muscle. It is much more massive and stronger than the small average deltoid bundle and will “gobble up” the entire load. You will be training the trapezius muscle, not the middle bunch of deltas. Therefore, always keep your shoulders as low as possible, at any point in the amplitude.

In order to better focus on the contraction of the middle bundle of deltas, imagine as if in starting position You are not holding dumbbells in your hands, but jugs of water. Your task, while spreading your arms to the sides, is to pour water out of the jug, raising your elbow up. Shoulder in this case to fall. Build all movement through your elbows. Pull the dumbbells up and to the sides with your elbows.

Standing dumbbell swings: execution technique

In the starting position, the dumbbells are located in front of you. The palms look at each other. The body is slightly inclined forward, in the lower back there is a deflection, the knees are slightly bent.

The arms are bent at the elbows and rigidly fixed throughout the entire set of the exercise at an angle of approximately 120°. Shoulders are slumped.

From the bottom point on the exhale, begin to raise the dumbbells. Move your elbows to the sides and up, along the way, turn your little finger up as well. As soon as the elbow reaches shoulder level, linger a little, and as you inhale, begin to slowly lower the dumbbells down in front of you.

All movement occurs in the plane of the shoulders. Deviations forward or backward are not allowed. At the bottom point, do not bring the dumbbells close together and do not pause, stop the movement in the hip area and immediately start lifting - this way you will not let the target muscles rest.

Throughout the exercise, feel the contraction of the middle beam at the top and its stretching at the bottom point. This little muscle will simply burn from swelling with blood if you do everything right.

For the greatest effect of isolation and concentration, perform swings with dumbbells with one hand. It really works and allows you to train more effectively.

Mahi standing dumbbells: video

In order to better understand how to properly perform standing dumbbell swings, the video below will tell and clearly show all the main features of the technique of this exercise.

To develop the middle beam deltoid shoulders, athletes include standing dumbbell swings in their training program, performed from a standing position. This muscle group is the main one in this exercise. In addition, there is a load on both the trapezoid and the rear deltas. The degree of difficulty of this exercise is medium, but quite a lot of mistakes can be made in the technique of its execution.

Lifting dumbbells while standing through the sides is considered one of the better ways working out the middle part of the delta, but requires a clear understanding of the correct technique. The absence of errors when performing this exercise allows you to ensure that the shoulders become as wide as possible. The development of the deltoid muscles is one of the highest priority areas in which athletes work, visiting Gym. Powerful shoulders make the athlete's figure as wide as possible from the side, emphasize the upper part of the arms, allow others to declare how serious the mood of a bodybuilder with such powerful and developed shoulders is.

Some lifters prefer the overhead press to the swing. It certainly brings its certain results, since it is intended for training the shoulder girdle, but, being the main one, it does not have the same effect on the middle delta bundles. The latter are worked out in the process of performing dumbbell swings to the sides from a standing position, since this exercise works out this part of the shoulders in isolation.

Knowing these important points will allow you to master the correct execution technique and work out the middle deltoid muscles in isolation.

This is a fairly common mistake, which can be avoided by creating a small angle in the elbow joint in advance. It should be approximately 10-15 degrees. It must be kept until the end of the set being performed. At the points of maximum contraction, the angle is held in the same way as at the very beginning.

Contraction and engagement of the elbows balances the triceps. This deprives arm swings while standing with dumbbells of status isolated exercise. It ceases to serve the purpose for which it is included in the training process.

Dumbbells should not move in a completely straight line, but go under an arc. If the exercise is not done in front of a mirror, you can ask a partner or gym comrade to check the correct execution technique.

To develop the middle deltoid muscles to the maximum, tension must be maintained throughout the set. When the dumbbell in the extreme position is lowered to the maximum, being opposite the hips, the stress exerted on the deltas drops to zero. To solve this problem, the range of motion is reduced by holding weights at a distance of up to 10-20 cm from the body.

ABOUT right choice“distance” is evidenced by a more difficult process of lifting dumbbells, when the load falls on the middle beams. The main thing is to choose the right weight. If it is too heavy, the likelihood of injury increases many times over.

All attention should be focused on technology. When it is fully mastered, the increase in lifted weight will pass without any problems.

Random and chaotic dropping is the most common mistake, which beginner athletes allow. Elbows in the swings are a kind of pointers, always higher.

The omission of the moment of the correct movement of the deltas significantly slows down the process of development of the middle beams. To prevent this from happening, progress was rapid and of high quality, elbows should always play the role of pointers.

Most athletes, when performing swings, are limited to raising their arms to shoulder height. This position is not the maximum, since the middle bundles of the deltoid muscle can go higher. Increasing the height by another 45 degrees allows you to achieve maximum tension, which has a significant impact on the growth of the shoulder girdle. In addition, such a movement gives impetus to the development of the upper part of the trapezium.

There are some important points which should be taken into account. Athletes experiencing pain Those who have injuries or problems with the shoulder should first consult a doctor, and only then make a decision as to whether it is permissible to do this exercise with maximum load or not.

IN gym quite often you can see how some athletes perform this exercise in such a way that a semblance of the letter "T" is formed in the upper position. This method leads to the maximum load on elbow joints because it negatively affects health.

This is a misconception that many bodybuilders hold. The smaller the bend, the higher the lifted weight. However, given the main goal pursued by an athlete when performing swings, one should think about what is more important - technique or an illusory sense of one's own strength. With a decrease in angle, it certainly becomes easier to lift weights, including maximum ones.

It may seem to a bodybuilder that lifting heavy weight makes him stronger, but this is not entirely true. The more time they work on building muscle, the better the training goes. Therefore, one must always remember that technique is much more important than just a feeling of one's own strength without a significant increase in the volume and width of the middle delta beam.

This exercise should not be called dumbbell lifting, not swings.

Some call the swings “wiring” or “lifting”, and the middle bunches are “external deltas”, which is absolutely incorrect. This, of course, does not have any effect on the technique of performance, but cuts the ear. experienced athletes, indicates ignorance or a frivolous attitude to bodybuilding. You should not distort or name the exercise in your own way.

Every athlete knows that one day a week should be devoted to shoulder training. Like others muscle groups, it requires the implementation of basic and isolating exercises. One of the most popular pumping options is swinging dumbbells to the sides. Exercise at correct execution allows you to isolate the average deltoid group, result- an increase in the width of the shoulder girdle.

When performing abduction of arms with dumbbells to the side, the shoulder girdle expands, ligaments and tendons are strengthened in parallel. The emphasis is on the middle deltoid bundle, which allows you to create an aesthetic and anatomically correct shape of the shoulders.

Mahi dumbbells belong to the category isolation exercises, but if performed incorrectly, triceps, trapezoid, front and are included in the work. Therefore, during training on the shoulders this exercise should be given maximum attention if you want to achieve a certain result.

Execution technique

The exercise is a priority in shoulder training, preferably performed immediately after the base -.

Only when correct technique performance, swings with dumbbells will give the result.

The correct starting position is 50% of the work done.

1. Taking the inventory in your hands, stand up: feet shoulder-width apart, the weight should be transferred to the toe, the back is straight, the arms are located along the body.
2. Neutral grip - point your palms towards the hips.
3. Keep your head straight, swing dumbbells while standing best done in front of a mirror, then you can see all the inaccuracies and errors.
4. Breathing is standard: on raising the arms - exhale, on lowering - inhale.
5. Inhale, and as you exhale, raise your arms with dumbbells up. Try to get over shoulder level.
6. Having brought your hands to the top point, you can lower them down. You should not hold your hands at the top, such a delay will not affect the quality of swings through the sides.

The exercise is quite simple to perform, taking into account compliance with all technical rules.

Varieties of execution

Stagnation is detrimental, so after a while the body needs a little shake-up. Some simple ways help diversify the exercise.

First option

Perform arm abductions with dumbbells alternately. The advantage is a greater effect, as well as the ability to control the correct execution. The same muscle group is trained, but it is easier to perform the exercise, since with your free hand you can rest against your side or bring it behind your back.

Second option

Perform swings while sitting, on a bench or stool. The body must be as close as possible to the knees and perform the exercise from this position. During the upward movement, the arms should be slightly bent at the elbows. With such an inclination, not only the middle, but also the rear beam is included in the work. For total isolation the back can be straightened, but increased risk of injury.

Some athletes do swings on the stomach, but then not only the rear and middle deltas work, but also pectoral muscles. Isolation cannot be achieved.

Number of sets and repetitions

The number of repetitions of swings, as for any isolation, should be 8 to 12 reps in 3 sets. With the free performance of twelve repetitions with a comfortable weight, you can gradually increase the load. Important to remember that only if the exercise is performed correctly will the result be. Often, novice athletes try to reach their bar in order to quickly increase weight, while completely forgetting about the technique. When performing dumbbell abductions to the side, this should not be allowed. Ignoring the technique can even lead to injury.

Mahi to the side with dumbbells it is better to perform the second exercise in order, after base.

Leading dumbbells to the sides has some performance features, therefore, before starting the exercise, you should know what mistakes should not be made:

• Don't bend your elbows. This is the main mistake of swinging dumbbells to the sides, both sitting and standing. Bending the elbows includes the triceps and deprives the exercise of the status of an isolator. There is one easy way to avoid this. During execution, dumbbells should be held in a tangent line up, and not in a straight line.
• Select the appropriate inventory weight. First of all, this applies to girls, since the characteristics of the female body imply the implementation of this type of swing only for quantity. And to perform an exercise with a lot of weight and without bending the elbows will not work - this is where physics comes into play.
• Raise your arms above shoulder level. When performing standing dumbbell abductions, many athletes try to stop further lifting of their arms, bringing them only to shoulder level. This is not correct, since the maximum upward movement will create a high load on the middle beam of the deltas, and, accordingly, on the shoulder girdle.

Mahi with dumbbells in video format

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