- Keep your body straight and keep your back straight.
- Bend your arms slightly.
- The rise is carried out strictly up (not back).
- Raise the dumbbells to shoulder level (or slightly higher).
- Lower the dumbbells to the starting position.
- All movements must be performed by deltoid muscles, do not help yourself by rocking the body.
Raising dumbbells through the sides: muscles involved
- deltoid
Lifting dumbbells through the sides: description of the exercise
The exercise belongs to the isolated ones, as it selectively acts on the middle beams of the deltas. It is these muscles that are responsible for the visual width of the shoulders, therefore, they make the figure athletic and athletic.
Before starting the exercise, a small warm-up is desirable - it is enough to perform movements that imitate raising the arms through the sides, and then proceed to work with weights.
It is important to choose the right weight for dumbbells: too heavy a projectile will not allow you to perform the exercise technically competently. The amplitude of movements decreases, while the load on the deltas decreases. In addition, heavy weights cause more elbow flexion, which again leads to a decrease in amplitude.
Dumbbells are held on slightly bent arms, hands turned inward. The dumbbells are lifted through the sides while inhaling, while exhaling the projectile returns to its original position.
Dumbbells rise up exclusively by the effort of the deltoid muscles. The top point of the lift 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 with 3 - 4 sets.
Comments:
Side raises are a popular exercise for pumping delts, traps, and even triceps. Here everyone will learn how to do the tilt dumbbell lift, the execution technique, instructions with photos and videos.
What is dumbbell breeding
A relatively popular exercise among exercises for the development of 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 engage non-target muscles. Really 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 large back. Here we will learn how to do it correctly for the growth of precisely those muscles that are shown in the picture. We will not go into the advice of amateurs, but rather let's see how real professionals do it.
The back delta is the most low-quality muscle that is always lagging behind. She was one of three who received a negative load. Few people know, but it helps to press, perform bench presses of various variations and much more.
Photo-instruction for muscle loading
Therefore, by breeding dumbbells, you will strengthen lagging muscles and improve strength performance. The back of the muscles will become more muscular and developed.
So, muscle mass rear deltas constitutes a prerogative thus:
- The main task is to pump the posterior 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 during the execution of the wiring with dumbbells.
Benefits of Dumbbell Pullups
When wiring dumbbells, the athlete receives the following benefits:
- Pumping the most lagging muscles;
- Beautiful shape of the deltas;
- Strengthening the deltoid muscles and back;
- Reinforcement of a very vulnerable area of the shoulders;
- Reducing shoulder injuries;
- Increase in power indicators;
- These benefits can be obtained if you perform the exercise on the back muscle.
Execution technique
IN gyms There are many wiring options. Sometimes athletes, especially professional level add something of their own. Others try to perform exclusively by the book.
The dumbbell side raise is an isolation exercise for working out the rear deltoid bundles. Therefore, it is very important to exercise with correct technique, plainly and mind.
Lifting dumbbells through the sides with an emphasis on the head
To do this, you will need a portable bench to fix your head. Thus, the body body will not move when moving sideways. A bench at an angle or a soft part of the wall is suitable for you.
Lean halfway forward against a wall or bench, resting your head against the wall. Hands with dumbbells should be perpendicular to the floor. You are in a bent position, palms facing each other.
With emphasis on the bench - wiring with dumbbells
Now take a deep breath and as you exhale, gradually begin to move the dumbbell to the sides. The forearms should get a slight bend. As you exhale, return to the starting position of the hands.
Sitting dumbbell raise
This type of exercise is similar to the previous version of sitting. Only you need to sit on the bench with your buttocks. Here you get a more stable exercise, where there is a concentration on the rear deltas.
Sit on a bench, take dumbbells, put your feet on the steps 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 straight ahead. Take a breath and start spreading the dumbbells as far as possible to the sides. The weight should be average.
Incline dumbbell side raise
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 are directed at each other and start spreading a little to the sides. The final phase will be twisting the dumbbell with your thumb back.
Side bend dumbbell raise
Climbing a crossover while sitting
You will need a crossover machine. It is available almost everywhere, but the old gyms most likely do not have it. Attach the handles through the bottom to the sides. Grab them or ask to be served. Start moving, to the sides, controlling the tension of the cable of the machine. Try hard to do it without jerking.
Breeding on a crossover sitting to the sides
The exercise looks funny, but concentration is also needed here. Dumbbells should be of medium weight so as not to damage the shoulder joint. Lie down on the bench with your stomach, your legs should stick to the floor, look in front of you and start spreading the dumbbells to the sides.
Lifting dumbbells lying belly on a bench to the sides
You should familiarize yourself with the nuances and the technical side:
- The posterior deltoids do not respond well to large dumbbells. It is best to use small dumbbells;
- For beginners, it's best to start with a head rest. This is due to weak muscles torso;
- Elbows should always have a bent corner and not hang out on the sides;
- The swing to the sides should resemble a bird;
- Hold the brushes in such a position as if you were carrying heavy bags;
- Wrists and forearms do not rotate;
- "Cheating" big weights with the impulse of the back will not help to work out this muscle;
- You should have a 20-degree forearm tilt;
- Adjust the bench for yourself;
- Shoulders are best done at the end of a workout, and not at the beginning, as famous trainers with diplomas advise;
- These were the technical recommendations for the side raise technique.
Afterword
Now everyone is familiar with all the intricacies of oblique movements for deltas. Any athlete who wishes can save our article and pull up the lagging beam.
Ask questions below in the comments. We will help everyone pump up the body of their dreams.
Video instruction
Along with the usual exercises for pumping deltas, there is another one that is maximally focused on working out the middle beam - lifting dumbbells through the sides. This exercise may also be called - swing dumbbells to the sides. In this article we will consider the technique and methodology for their implementation.
Execution technique
- Before starting the exercise, you should stand up straight, feet shoulder-width apart, and socks slightly apart.
- Take dumbbells in your hands neutral grip(palms inward). Keep your hands straight. The gaze is directed in front of you.
- Inhale deeply, hold your breath and begin the exercise.
- When you lift the dumbbells, bend your arms slightly at the elbows.
- The lift should be completed when the dumbbells have reached shoulder level.
- Exhale and begin to release the dumbbells to the starting position.
- Raising your arms, do not allow the body to move. The ideal is the execution in which the body remains straight.
- Choose your weight wisely. Too heavy dumbbells will force the upper back muscles to work, which will take most of the load from the deltas. In addition, according to anatomy, it is impossible to raise a very large one in this way, since there is a leverage effect here. Ultimately, excessive weight will cause you to bend your elbows even more, which will make the exercise completely ineffective.
- Do not lift the weight to a vertical position. Studies have shown that lifting dumbbells from the horizontal with the floor and above is carried out by the power of the trapezius muscles. There is almost no load on the deltas here. So raise your hands only to the horizontal.
- Complement dumbbell side raises with bench presses while standing and sitting. In this case, the deltas will be pumped more deeply and qualitatively.
- Lifting dumbbells through the sides can also be performed on the block. grab right hand for the handle of the lower block, which is located to your left, and with your left hand - for the handle of the block to the right. In the initial phase of the exercise, your wrists will be crossed. In general, the execution technique is similar to the technique with dumbbells. A one-sided version of this exercise is also perfect.
- Inhaling and holding the air will help you keep your torso straight. filled with air rib cage will serve as a support for the middle section of the spine.
- If you are pulled forward during the exercise, then the weight of the dumbbells is too large or the elbows are bent too much. Take the dumbbells strictly to the sides, and bend your elbows at an angle of no more than 10-15 degrees.
- Raise your dumbbell arms vertically for at least one set. This will improve flexibility shoulder joints, which, for example, will greatly help in performing a snatch.
- Professional athletes also advise periodically "shocking" the deltas with a lot of weight. To do this, take dumbbells weighing 10% -15% more than your usual ones. Raise them to a 45-degree angle with a slow, accentuated movement and slowly lower them.
The exercise develops the middle part of the deltoid muscle, the supraspinatus muscle located under the deltoid muscle, as well as the upper part of the trapezius muscle.
Initial position
Stand straight, straighten your shoulders, back straight, feet shoulder-width apart. Take the dumbbells in your hands with a neutral grip (palms facing each other). Lower your arms along the body and slightly bend them at the elbows. There are three options for the position of the hands at the bottom point. In the first version, the hands are located on the sides, in the second, they are located 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. For a better study of all 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
From the bottom point of the arm with dumbbells, you need to raise it slowly, without jerking. There are two options for performing the exercise, which differ in the position of the hands at the top point. Stress on middle beam deltoid muscle is maximum when the dumbbells are parallel to the floor, in this position the deltoid muscle does the main work.
If you raise your hands above the shoulders, then the work is included top part trapezius muscle and part of the load is transferred to it. Therefore, if you want to keep the load on the deltoid muscle, the lift should end at shoulder level, if you want to use the trapezius muscle, then raise your hands higher to the level of the crown. Pause at the top and slowly lower your arms back to the starting position.
Note
At the beginning of the exercise, resistance to movement is minimal. Gradually it increases to a maximum. It is recommended to use not very big weight dumbbells. This will allow 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 all the time, you will achieve a much better effect on the lateral heads of your deltoids. When you lift the dumbbells, turn your hands so that the little finger at the top of the movement is higher thumb. Follow this procedure for reverse order when lowering the dumbbells.
If the dumbbells at the moment of movement are exactly on the sides of the body, then the load falls on the middle bundle of the deltoid muscle. If they are in front of the hips, then the front beam is included in the work, and if the lift is due to the buttocks, then the back beam takes on part of the load.
Execution technique
- Stand up straight, holding dumbbells in lowered hands, arms slightly bent at the elbows.
- Raise the dumbbells out to the sides at the same time until they are level with the crown of your head.
- Slowly lower the dumbbells down to the starting position
