Exercise lifting dumbbells through the sides overhead, pumps the middle deltas, as well as the supraspinatus and trapezius. Gives width and definition to the shape of the shoulders. Formative exercise.
Raising dumbbells through the sides overhead aimingly hits the middle bundles of the deltoid muscle, the development of which visually expands and raises the shoulders. This exercise effectively highlights the middle deltas, against the background of other bundles of the deltoid muscle, trapezium and triceps. In addition, lifting dumbbells through the sides improves the mobility of the shoulder joint and strengthens the shoulder girdle as a whole.
Be sure to include this exercise in the program strength training if you play volleyball, tennis, swimming or martial arts.
Lifting dumbbells through the sides - exercises on the shoulders (deltas) 1. Stand with your feet shoulder-width apart and straighten your torso. IN starting position arms slightly bent and fixed at the elbows until the end of the set, dumbbells almost touch the hips (palms look at side surface hips).
2. Inhale and, holding your breath, raise your arms through the sides (strictly in the plane of the body) above your head.
3. When the dumbbells pass the level of the shoulders, the arms turn slightly at the shoulder joint and at the top point of the palms are directed forward. However, if you feel uncomfortable continuing to move when your arms are parallel to the floor and the dumbbells “get stuck”, turn your arms more strongly - palms up. In this case, at the top point of the palms look at each other.
4. Do not relax the lower back and fix the straight position of the torso until the end of the set.
5. Lower your arms down smoothly, as you exhale, controlling the dumbbells at each point of the movement. Do not bend your elbows!
6. Do the exercise at a moderate pace. The only exception is the low point, here a slight acceleration is allowed to move the dumbbells from their place and begin the rise.
Raising dumbbells through the sides - muscles 1. Most athletes ignore this exercise, replacing it with side raises to shoulder level (dumbbell raises). This is a mistake, constantly practicing the exercise in half-amplitude, you overload the shoulder joint, provoke the development of its stiffness, and besides, you never reduce the deltas to the maximum.
2. The purpose of the exercise is the middle deltas. They begin to play first fiddle as soon as the angle between the arm and torso is 30 degrees, and reach a peak muscle contraction when the arm is 45 degrees above horizontal.
3. Use only such a working weight that will allow you to perform the exercise technically correctly and in full amplitude. Keep in mind: heavy dumbbells will force you to bend your elbows and / or reduce the range of motion, which significantly reduces the load on the deltas.
4. Hold your breath while lifting the dumbbells. Exhaling prematurely will cause your back muscles to relax, making it difficult for you to complete dumbbell raises while keeping your back straight.
5. This exercise can be performed in the crossover by attaching the handles to the cables passing through its lower blocks. However, this option is less effective, since after the handles pass the level of the shoulders, the load on the deltas is significantly weakened.
Now we will consider such an important exercise for our deltas as standing dumbbell swings or lifting arms with dumbbells through the sides. This is not a tricky exercise, it makes your shoulders expand and also gives them a great rounded shape.
What is special about this exercise? In the articles where I told you how to train rear deltas, I mentioned a certain feature of delta exercises, namely that exercises for this muscle group are divided into two types, those that involve the front half of our deltas, and those that involve the back half or front. Our exercise belongs to the pulling group, which works out the middle and back of our deltas. Many performing this exercise, hope to grow huge shoulders, but not many succeed because not everyone knows the correct technique for this exercise.
This exercise is isolated, that is, in swings or lifts, call it whatever you want, only the shoulder joint is involved in the work, and the elbow at this time is in a fixed position and is not involved in the work. Many people know that if one joint is involved in the work, then the exercise is insulating, since fewer secondary muscles work in it. In our exercise, only the shoulder joint works. When we do side swings or side raises, we focus the bulk of the load exclusively on deltoid muscles Oh.
The advantage of such isolation is that you can work out a certain muscle group very well, while losing a minimum of effort. The downside is that these exercises are less powerful. If the exercise is less basic (strength), it involves fewer muscles, respectively, it contributes to building muscle mass much worse.
Bad and negative load on the shoulders occurs due to the fact that the technique of performing the exercise is violated. One of the most popular violations, not only in this exercise, is “cheating”. This violation of technology occurs when a person takes too much big weight and in order to do a certain number of repetitions, he begins to help his body in every possible way to push the weight to the top point. Accordingly, when we help with the body, we turn on additional muscle groups while the load on the non-target muscles is reduced.
TECHNIQUE FOR PERFORMING THE EXERCISE "RAISES OF HANDS WITH DUMBBELLS THROUGH THE SIDES"
1. Take dumbbells, feet shoulder width apart. Tilt the torso slightly forward, lower the shoulders down, thereby allowing the trapezoid to stretch. Bend your elbows slightly to reduce the breaking load on your joints.
2. Inhale and then gently raise the dumbbells to the top. Do not raise your arms above shoulder level. If you do this, the trapezius muscles will additionally be included in the work, but since the exercise is aimed at the deltas, accordingly, you need to do so that it remains an exercise for the shoulders.
When you are almost at the top, you need to rotate your forearms so that your shoulders drop down a little and it is more difficult for you to raise your hands above shoulder level. In the initial position, the palms look at each other, in the upper position, the palms look down.
3. As you exhale, slowly lower the dumbbells to the starting position. At the bottom point, I advise you not to lower the dumbbells completely, as this relaxes the muscles, and we need them to constantly stay in tension in order for the load to be more effective.
EXERCISE TECHNIQUE ADVICE
1. You need to soberly assess your capabilities. You can not take too much weight, because due to the large weight, a violation of the technique will follow, and therefore, either the exercise will not bring any sense, or you will get injured. So properly assess your strength abilities and take a weight that you can stick with. correct technique exercise and be able to do at least 10 repetitions.
2. Do not raise your arms above your shoulders so as not to include the trapezius muscles shoulder girdle.
3. It is necessary to ensure that the hands do not go forward, and the dumbbell swings occur clearly to the sides.
4. When performing the exercise, the elbows should look back, and not at the bottom point.
5. Keep your back straight and in no case do not hunch over so as not to create a breaking load on the spine.
Finally, I advise you to watch an interesting and very informative video from Denis Borisov, where he tells us in detail how to perform swings with dumbbells to the sides while standing or lifting arms through the sides.
As soon as this movement is not called. Standing wiring, standing dumbbell abduction to the side, standing forearm abduction, standing forearm abduction, standing dumbbell swings. For simplicity, let's designate it as "raising the hands while standing on middle delta”, but it is anatomically correct to call it sideways abduction. The number of techniques performed by athletes is even more diverse. Some argue that you need to contrive in such a way as to raise your shoulders and take the dumbbells in an arc. Others - in no case should the dumbbell be raised above the elbow. Still others allow cheating, while others are strictly against it. Fifths generally believe that the movement causes pinching of the nerves in the shoulder joint, and therefore should not be practiced. There are a lot of options, in fact, in fitness we need to master the simplest one, and not try to include “extra” muscles like trapeziums in the process of work.
In fact, dumbbell raises are rarely the cause of injury, except in cases of downright terrifying technique. Individual lifters may throw weights to the head, raise their arms too high, swing aggressively, and rotate their arms backwards at the shoulder joint during the movement. They are at serious risk, but not with muscle strain, as is commonly believed, but with sprains and subsequent inflammatory processes.
The problem with the shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, raising our shoulders and straining the trapezium, we carry bags on one shoulder for a long time, stretching one half of the body and involuntarily contracting the other, and often do sharp arm lifts without warming up. This leads to overload of the joints.
Let's say a person has never exercised. He comes to the gym and begins to perform bench press, bench press in the simulator, sitting, standing, a couple more presses, but with dumbbells. In all of them, the deltoid work and the joint is involved. It is enough to overwork, and make an awkward movement, and you can get an anguish or sprain. Ironically, the injury occurs on the last exercise most often, and this is not some kind of heavy press, but an isolating swing with dumbbells while standing or moving the arm to the side with a cable. The reason here is not in the movement itself, but in the overload of the joint.
Beginners are not recommended to do more than 2-3 exercises of the bench plan in one workout. If there are too many exercises, it is better to leave the leads or swings for an easy session, and not do it when the body has already received a sufficient load. Ideally, a workout should include 1 heavy press, 1 assisted press, and one lying or standing abduction. Only then will the volume be adequate.
Anatomical features are also of great importance. With excessive development of the trapezoid, the athlete will not be able to perform the movement only at the expense of the shoulders. This must be taken into account when choosing weights and start literally with 2-3 kg.
Injuries are often accompanied by inflammation, which is not localized, but spreads throughout the muscle bundle. Often they also affect the nerves, which increases the pain. Shoulder injuries should be diagnosed by a doctor. Home treatment based on guesswork will not lead to anything good here.
Some of them have already been mentioned. Shoulders "suffer" usually due to exorbitant physical form the diligence of an athlete. Simply put, everyone wants to pump them up faster, as they give the figure an athletic look and therefore turn the training of any part of the body into “shoulders”. This is not rational and leads to injury. A novice athlete should not swing his shoulders on the same day with his chest and back.
There are two main rules for compiling a split for beginners:
- If you are doing standing or seated presses on the day of your shoulder workout, it does not need to be attached to your chest or back. Do shoulders and legs like old school athletes, and stay healthy;
- If there is no bench press in the workout, but only abduction and lift-pull, then do the shoulder workout on the day of the light bench press along with the work on the triceps
A shoulder-back workout only makes sense if there is really nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed on the principle of “injury pumping”. But in fitness, this is not typical. Rather, it is a powerlifter's approach.
Important: if a beginner does not yet do a split, arm abductions can replace him with a bench press in some cases. For example, when training was performed on the classic bench press with a barbell, and the front deltas are already overloaded.
This movement has only a few technical features. They are aimed at ensuring that the load does not shift to the anterior and posterior bundles of the deltoid muscles. The front bundles raise their arms, the rear bundles take them back. It's simple - you do not need to allow a swing with a clear emphasis on bringing the shoulder blades together and a swing forward with a swing of dumbbells in front of the chest. Variants with a shift in emphasis and cheating are loved by bodybuilding professionals for one reason only. These people train for years, sometimes decades. It is difficult to “break through” their muscles and surprise them with something. Therefore, they use such strange methods for the layman.
Important: This exercise is rarely performed first in the shoulder girdle workout, but almost always requires joint warm-up. If you have already done bench and bench presses, you just need to perform a few rotations in the shoulder joint, bringing the arm back. For those who haven't done, a full warm-up is required, with light presses with a bodybar, leads with rubber or no weights.
How to perform the movement:
- Stand directly in front of the mirror so that you can see your movements;
- Take dumbbells of the minimum weight in your hands, but such that it is felt;
- Take the forearm to the side, along an arcuate path, raising the elbow to the side, but not higher than the shoulder;
- Elbows slightly bent;
- Dumbbells in the hands unfold in the same direction as the movement;
- When we move our hands to the sides, the little finger is at the top, thumb- below, this causes the dumbbells to turn;
- Raising and lowering are performed smoothly and slowly, without cheating by the body and additional unnecessary movements
In normal mode, the movement is performed for 10-12 repetitions. But there are also special cases. For example, a person has very responsive slow muscle fibers and needs high reps or statics, that is, holding dumbbells at the top point. Or a variant with a relatively low repetition mode is possible, if the opposite is true. Here it is important to observe yourself and do what the body responds to.
Important: the exercise should not be performed due to the force of inertia in any of the options. If you need to push with your feet, jump or make body movements, you have taken too much weight, and you need to reduce it.
One arm abduction is an option for those struggling with muscle imbalances or suffering from cheating. You need to take hold of the vertical support with your free hand, and stand up, transferring your weight to the center of the arch of both feet. Then the hand is taken to the side, completely repeating the technique of the main exercise.
Despite the fact that the goal is to defeat imbalances, the movement is done on both sides for the same number of repetitions.
Excessive tilt to the side should be avoided to avoid pinching the nerve and not provoking an inflammatory process.
Movement features
Below are the features of the exercise:
- This is a muscle isolating movement, no need to take huge dumbbells and try to push them up as best you can;
- The weight is selected individually, strictly so that it is possible to lift it by reducing the middle bundle of the deltoid, and not including the trapezium and muscles of the body and legs;
- If cheating cannot be removed at all, you need to make a movement in the “sitting on a bench” position with your back pressed to the back;
- There is no way to develop a technique? Try to stretch the rubber shock absorber to the side along the abduction path of the dumbbell. Take the lightest one. The tape will teach you how to turn off their work of the trapezius muscles
The list of mistakes for beginners and professionals is almost the same:
- The desire to pump muscles as quickly as possible, and the choice of too heavy dumbbells, which will certainly interfere with the exercise correctly;
- Exit on toes, rolls on the foot, changing the position of the legs;
- Performing movement due to the inclinations of the body;
- Starting position with the back tilted back;
- Changing the trajectory of movement, throwing dumbbells to the head;
- Uneven lift right and left. If you have a curvature of the spine, perform the movement with one hand;
- Flexion in hip joint tilted forward;
- Changing the angle in the hip joint as you get tired;
- Inclusion of extra muscles as you get tired
Shoulder swings are often done as a drop set to induce massive pumping. This is only acceptable if the lifter is experienced and can hold the starting position throughout the exercise.
For those who work with cheating, we can recommend smooth leads on the lower crossover block. This will help to get rid of unnecessary pushes and other movements and will allow you to improve your technique almost instantly. The exercise must be performed regularly, then there will be no big problems with its development.
Mahi dumbbells to the sides while standing - execution technique 
Standing dumbbell swings are an exercise for the deltoid muscles, mainly for their middle bundle.
Technically, the exercise is very difficult. It is important to feel the contraction of the target muscles and be able to turn off the auxiliary ones, coordinate the work of your body.
In the elbow joint, throughout the entire set, the hand must be fixed. Then the movement will be observed only in the shoulders, and the load will not go to the auxiliary muscles.
Do not use a lot of weight, as this will lead to the fact that the movements will be jerky involuntarily, swinging and throwing the dumbbells will be observed.
The elbows should not rise above the level of the shoulders, otherwise the load from the middle beam of the deltas will go to the muscles of the trapezoid. Therefore, the shoulders should be as low as possible in any amplitude.
Initial position
- Position the dumbbells in front of you.
- Turn your palms towards each other.
- The body is slightly tilted forward.
- Make a slight arch in your lower back.
- Bend your knees a little.
- Bend your arms at the elbows and fix them until the end of the entire set.
- Drop your shoulders.
Lifting dumbbells through the sides while standing: doing the exercise
- As you exhale, from the bottom point, raise the dumbbells.
- The movement of the elbows is to the sides and up. At the point where the elbows reach the line of the shoulders, linger for a few seconds.
- Then slowly lower the dumbbells down in front of you.
- At the bottom point, without touching the dumbbells and without pausing, immediately begin to lift the projectile. So the target muscles will not lose load.
There are several basic exercises. These are various presses and thrusts of dumbbells and barbells, lifting dumbbells through the sides in an incline and standing. Each exercise is effective and can be used both separately and in a superset.
Basic exercises
The position of the body at the beginning of the exercise can be either standing or sitting, the back is straight, in the hands of a dumbbell.
Technique: while exhaling, lift dumbbells through the sides to shoulder joints. On an inhale, slowly return.
Do not allow full extension of the arm throughout the exercise, keep the elbow joints slightly bent. To get the most out of your work muscle fibers deltoid muscle, when performing, the hand must be turned up with the little fingers. This position of the hands will provide a uniform load on both the front bundle of the delta and the middle one.
For a change training process you can change the position of the brush and turn the thumb up. In this case, the load will shift to the front delta beam.
Not the most light exercise. Throughout the movement, it is necessary to control the position of the back (it must be even), chest and shoulders (straightened and open). Do not allow dumbbells to be raised above the shoulders, although this option is allowed if you want to include a trapezoid in your work.
The trajectory of movement should be maximum - lifting to shoulder level, lowering to a position where the muscle is still in work and not relaxed. Perform the exercise until a burning sensation in the muscle.
follow the position elbow joint, the movement begins with it. The hand follows after and in the final position is below the elbow.
Rear delta training
Incline dumbbell side raises engage the rear delta and can be done from a standing or sitting position. In a standing position in an inclination, the back muscles are also involved in the work. In the initial sitting position, the work of the deltas is more isolated. This option is more complex and requires maximum concentration of attention when performing it.
Execution technique
Standing in an inclination, the head is raised, while exhaling, raise the dumbbells to the level of the ears. As you inhale, slowly lower your arms down. The technique is similar to the previous exercise and is performed in the same way, but standing in an incline. The thumbs are directed to the floor, the little fingers to the ceiling, to exclude movement in the elbows.
