- Keep your body level and your back straight.
- Bend your arms slightly.
- Lifting is carried out strictly upward (not backward).
- Raise the dumbbells to shoulder level (or slightly higher).
- Lower the dumbbells to the starting position.
- All movements must be performed using deltoid muscles, do not help yourself by rocking your body.
Lateral Dumbbell Raise: Muscles Worked
- Deltoid
Lifting dumbbells through the sides: description of the exercise
The exercise is isolated, as it selectively affects the middle delta bundles. It is these muscles that are responsible for the visual width of the shoulders, therefore, making the figure sporty and athletic.
Before starting the exercise, a short warm-up is advisable - just perform movements simulating raising your arms from the sides, and then start working with weights.
It is important to choose the right dumbbell weight: too heavy a dumbbell will not allow you to perform the exercise technically correctly. The amplitude of movements decreases, while the load on the deltas decreases. Besides, heavy weights force you to bend your elbows more, which again leads to a decrease in amplitude.
Dumbbells are held on slightly bent arms, hands turned inward. Lifting dumbbells from the sides occurs while inhaling; while exhaling, the projectile returns to its original position.
The dumbbells are lifted upward solely by the force of the deltoid muscles. The highest point of lifting is at shoulder level, or slightly higher. This is where the peak is muscle contraction. After a short pause, the hands smoothly return to their original position. The next repetition is performed without stopping.
The number of repetitions is from 10 to 12 times for 3 to 4 sets.
Comments:
Lateral dumbbell raises are a popular exercise for pumping up deltoids, trapezius, and even triceps. Here everyone will learn how to correctly do bent-over dumbbell lifts, technique, instructions with photos and videos.
What is a dumbbell fly?
A relatively popular exercise among exercises for developing back muscles. Unfortunately, it has a controversial negative side due to the complexity of implementation. The athlete must concentrate as much as possible in order to use not target muscles. In fact, visiting any gym you can see that this exercise is performed, but everyone does it in their own way.
This note is one of the mechanisms for building a big back. Here we will learn how to do the right thing to grow exactly those muscles that are shown in the picture. Let’s not go into the advice of amateurs, but rather let’s see how real professionals do it.
The rear deltoid is the poorest muscle that lags behind all the time. She was one of the three who received a negative load. Few people know, but it helps you bench press, perform different variations of bench presses, and much more.
Photo instructions for muscle loading
Therefore, by performing dumbbell flyes, you will strengthen lagging muscles and improve strength performance. Rear end muscles will become more muscular and developed.
So, muscle mass rear delts forms the prerogative in this way:
- The main task is to pump up the rear and middle deltoid muscles;
- Additional - rhomboid, middle, trapezius muscles;
- The stabilizers are the hips, buttocks, spine, forearms, wrists and triceps;
- In the picture you can see the working muscles while doing dumbbell flyes.
Dumbbell flyes advantages
When doing dumbbell flyes, the athlete receives the following benefits:
- Pumping up the lagging muscles;
- Beautiful delta shape;
- Strengthening the deltoid muscles and back;
- Strengthening a very vulnerable area of the shoulders;
- Reducing shoulder injuries;
- Increased strength indicators;
- These benefits can be obtained by performing an exercise on the posterior muscle.
Execution technique
IN gyms There are many wiring options. Sometimes athletes, especially professional level adding something of their own. Others try to follow the book exclusively.
Dumbbell lateral raises are an isolation exercise for working the rear deltoids. Therefore, it is very important to do the exercise with correct technique, really and smartly.
Lifting dumbbells through the sides with the head resting
To do this, you will need a portable bench to support your head. Thus, the body body will not be mobile when moving to the sides. A bench at an angle or a soft part of the wall will suit you.
Bend half forward towards a wall or bench, resting your head on the wall. Hands with dumbbells should be perpendicular to the floor. You are in a bent position with your palms facing each other.
With emphasis on the bench - dumbbell fly
Now take a deep breath and as you exhale, gradually begin to move the dumbbell to the sides. The forearms should have a slight bend. As you exhale, return to the starting position of your hands.
Seated dumbbell raise
This type of exercise is similar to the previous version while sitting. Only you need to sit on the bench with your buttocks. Here you get a more stable exercise that focuses on the rear delts.
Sit on a bench, take dumbbells, put your feet on the step of the bench or on the floor. Place the dumbbells under your calves - this will be your starting position. Lean forward a little and look ahead. Inhale and begin to move the dumbbells as far to the sides as possible. The weight should be average.
Bent over side dumbbell raises
Here you will only have dumbbells in your hands. Difficult to perform due to the lack of supporting stabilizers. Sometimes you can alternate with the first exercise. Take small dumbbells, lean forward, look in front of you, palms with dumbbells facing each other and begin to spread them slightly to the sides. The final phase will be to twist the dumbbell back with your thumb.
Side bent dumbbell raises
Lifting a crossover while sitting
You will need a crossover machine. Almost everywhere has it, but older gyms probably don't have it. Attach the handles through the bottom on the sides. Grasp them or ask to be handed to you. Start moving, controlling the tension of the machine cable to the sides. Try hard to do without jerking.
Breeding on a crossover sitting to the sides
The exercise looks fun, but it also requires concentration. The dumbbells should be of medium weight to avoid damaging the shoulder joint. Lie on your stomach on a bench, your legs should be pointing towards the floor, look ahead and begin to spread the dumbbells to the sides.
Lifting dumbbells while lying on your stomach on a bench to the sides
You should familiarize yourself with the nuances and technical side:
- The rear deltoids do not respond well to large dumbbells. It is best to use small dumbbells;
- For beginners, it’s best to start with your head resting. This is due to weak muscles torso;
- Elbows should always be at a bent angle and not dangle to the sides;
- The sideways swing should resemble a bird;
- Hold your hands in a position as if you were carrying heavy bags;
- Do not rotate your wrists and forearms;
- “Cheating” with heavy weights with back impulse will not help to work this muscle;
- You should have a 20-degree forearm angle;
- Adjust the bench to suit you;
- Shoulders are best done at the end of the workout, and not at the beginning, as famous trainers with diplomas advise;
- These were technical recommendations for the technique of performing lateral raises.
Afterword
Now everyone is familiar with all the intricacies of oblique movements for deltas. Any athlete who wishes can save our article and tighten up the lagging beam.
Ask questions below in the comments. Let us help everyone get the body of their dreams.
Video instructions
Along with the usual exercises for pumping up the deltas, there is one more, maximally focused on working out the middle beam - lateral dumbbell raises. This exercise may also be called - swing dumbbells to the sides. In this article we will look at the technique and methodology for their implementation.
Execution technique
- Before starting the exercise, you should stand straight, feet shoulder-width apart, and toes slightly apart.
- Take dumbbells in your hands neutral grip(palms inward). Keep your arms straight. The gaze is directed ahead.
- Inhale deeply, hold your breath and begin the exercise.
- When you lift the dumbbells, bend your elbows slightly.
- The lift should be completed when the dumbbells have reached shoulder level.
- Exhale and begin to release the dumbbells to the starting position.
- When raising your arms, do not allow your body to move. The ideal execution is one in which the body remains straight.
- Choose your working weight wisely. Dumbbells that are too heavy will force the muscles of the upper back to work, which will take away most of the load from the deltoids. In addition, according to anatomy, it is impossible to lift very large things in this way, since there is a lever effect here. Ultimately, excess weight will cause you to bend your elbows even more, making the exercise completely ineffective.
- Do not lift the weight to a vertical position. As studies have shown, lifting dumbbells from horizontal to the floor and above is carried out by the strength of the trapezius muscles. There is almost no load on the deltas here. So raise your arms only to the horizontal.
- Complement dumbbell lateral raises with standing and seated presses. In this case, the deltas will be pumped more deeply and efficiently.
- Lifting dumbbells through the sides can also be performed on a block. Grasp right hand by the handle of the lower block, which is located to your left, and with your left hand - by the handle of the block on the right. In the initial phase of the exercise, your wrists will be crossed. In general, the technique of execution is similar to the technique with dumbbells. A one-sided version of this exercise is also perfect.
- Inhaling and holding air will help you keep your body upright. Filled with air rib cage will serve as support for the middle spine.
- If you feel pulled forward during the exercise, the weight of the dumbbells is too heavy or your elbows are bent too much. Move the dumbbells strictly to the sides, and bend your elbows at an angle of no more than 10-15 degrees.
- Raise your arms with dumbbells vertically for at least one set. This will have a positive effect on flexibility shoulder joints, which, for example, will greatly help in performing a jerk.
- Professional athletes also advise periodically “shocking” the deltoids with heavy weight. To do this, take dumbbells that are 10%-15% heavier than your usual weight. With a slow, pointed movement, lift them to an angle of 45 degrees and slowly lower them.
The exercise develops the middle part of the deltoid muscle, the supraspinatus muscle located under the deltoid muscle, and the upper part of the trapezius muscle.
Starting position
Stand up straight, straighten your shoulders, straight back, feet shoulder-width apart. Hold the dumbbells in your hands with a neutral grip (palms facing each other). Lower your arms along your body and bend them slightly at the elbows. There are three options for hand position at the lowest point. In the first version, the hands are placed at the sides, in the second they are placed in front of the hips, in the third the hands are held behind the buttocks. The middle part of the deltoid muscle consists of several bundles converging on humerus. To better work out all the beams, it is advisable to change the position of the hands in starting position(on the sides, behind the buttocks, in front of the hips).
Trajectory of movement
From the bottom point, arms with dumbbells should be raised slowly, without jerking. There are two options for performing the exercise, which differ in the position of the hands at the top point. Load on medium bun The deltoid muscle is at its maximum when the dumbbells are parallel to the floor, in this position the deltoid muscle does the main work.
If you raise your arms above your shoulders, then the work starts upper part trapezius muscle and part of the load is transferred to it. Therefore, if you want to maintain the load on the deltoid muscle, the lift should end at shoulder level; if you want to use the trapezius muscle, then raise your arms higher to the level of the crown. At the top point, pause briefly and slowly lower your arms to the starting position.
Pay attention
At the beginning of the exercise, resistance to movement is minimal. Gradually it increases to a maximum. Not recommended for use heavy weight dumbbells This will allow you to do more precise movements necessary for full impact on the middle part of the deltoid muscle, especially in the initial phase of the exercise.
For greater effectiveness, you should also hold your hands at the top point. If you keep your arms slightly bent at the elbows and wrists at all times, you will achieve much better results. better impact on the lateral heads of your deltoids. When you lift dumbbells, rotate your hands so that your little finger is higher at the top of the movement. thumb. Follow this procedure in reverse order when lowering the dumbbells.
If the dumbbells are located exactly on the sides of the body at the moment of movement, then the load falls on the middle bundle of the deltoid muscle. If they are in front of the hips, then the front bundle is included in the work, and if the lifting occurs due to the buttocks, then the rear bundle takes on part of the load.
Execution technique
- Stand up straight, holding dumbbells in your arms, elbows slightly bent.
- At the same time, raise the dumbbells to the sides until they are level with the top of your head.
- Slowly lower the dumbbells down to the starting position
