Bent-over dumbbell raises

Seven mistakes when performing dumbbell swings to the sides

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

Flexion of the elbow joints during movement

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

Contraction and activation of the elbows balances the triceps. This deprives standing arm swings with dumbbells of their status as an isolated exercise. It ceases to serve the purpose for which it was included in the training process.

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

Dumbbell lowered too low

To develop the middle deltoid muscles to the maximum, tension must be maintained throughout the entire approach. When the dumbbell in its extreme position is lowered to its maximum, being in front of the hips, the tension exerted on the deltoids drops to zero. To solve this problem, the range of motion is reduced by keeping weights at a distance of 10-20 cm from the body.

The correct choice of “distance” is evidenced by the 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 technique. When it is fully mastered, increasing the weight lifted will take place without any problems.

Throwing elbows in different directions

Disorderly and chaotic throwing is the most common mistake that beginner athletes make. The elbows in the swing are a kind of pointers, always located higher.

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

Limitation of hands in the top position

Most athletes limit themselves to raising their arms to shoulder height when performing swings. This position is not maximum, since the middle fascicles 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, this movement gives impetus to the development of the upper trapezius.

There are some important points to consider. Athletes who are experiencing pain, injury or shoulder problems should first consult a doctor before making a decision as to whether the exercise can be performed at maximum load or not.

"T" position and locking

In the gym, you can often see how some athletes perform this exercise in such a way that in the upper position a semblance of the letter “T” is formed. This method leads to maximum stress on the elbow joints, as it negatively affects health.

Lift more weight by decreasing the bend angle

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

A bodybuilder may think that lifting heavy weights makes him stronger, but this is not entirely true. The more time you spend building muscle, the better the training. Therefore, you should always remember that technique is much more important than just a feeling of your own strength without a significant increase in the volume and width of the middle delta beam.

This exercise should not be called a dumbbell lift rather than a swing.

Some people call the swings “flying” or “lifting”, and the middle beams “external deltas”, which is absolutely incorrect. This, of course, does not have any effect on the performance technique, but it hurts the ears of experienced athletes and indicates ignorance or a frivolous attitude towards bodybuilding. You should not distort or call the exercise in your own way.

From: bodybuilding.com

Common Mistakes

Shoulders rise

The shoulders drop when raising the dumbbells. Many athletes lift them, this makes it easier to lift the dumbbells. But this cannot be done, since the main part of the load is immediately redirected to the back, trapezius, and accordingly the load on the rear deltoids is reduced.

Lifts are performed with a large amplitude

Example:

If dumbbell raises are carried out with the body parallel to the floor, they should be raised to the level of the knees or mid-thigh. If you lift the dumbbells above these points, the load will go to completely different muscles.

Bent-over dumbbell raises

is an effective exercise for targeted training of the posterior head of the deltoid muscles. This bundle is the largest and care should be taken to ensure that it does not lag behind in development. To a lesser extent, the exercise also affects the muscles of the upper back: trapezius, rhomboids, teres major and infraspinatus muscles.

Initial position

. Holding dumbbells in your hands, stand with your feet shoulder-width apart. Bend your torso parallel to the floor, slightly arching your back at the lower back. Bend your legs slightly to take the pressure off your back. Dumbbells should be held with a neutral grip, arms relaxed, slightly bent at the elbows. The head is raised up, the gaze is directed forward.

Trajectory of movement

. Inhale and from the bottom point, simultaneously lift the dumbbells up, spreading them to the sides. During the movement, make sure that the curve of the body remains motionless, only the shoulder moves. The dumbbells should move in one plane vertically upward, so do not tilt the dumbbell forward or backward. Try to lift the dumbbells as high as possible. After reaching the highest point, stop, tighten your deltoids and, as you exhale, slowly lower your arms to the starting position.

Execution options

. The grip determines which muscles are worked during the exercise. If you use a neutral grip, then the middle deltoid muscle is connected to the movement. An overhand grip (thumbs facing inward) primarily engages the posterior deltoid muscle. Because the shoulder joints are rotated inward, the load on the middle deltoid muscle is reduced.

The position of your back also affects the working muscles. If your back is parallel to the floor, then the main load falls on the posterior deltoid muscle. If you slightly raise your torso, the lateral bundle of the deltoid muscle comes into play.

In order for the torso to remain motionless while performing the movement, you can rest your head against some support. This exercise can also be performed while lying chest down on an incline bench.

Recommendations for implementation

. If you bend your elbows and wrists slightly, you will achieve much better pumping and contraction of the back of the deltoid muscles. To achieve better pumping and maximum contraction of the trapezius and rhomboid muscles, bring your shoulder blades together at the top point. Do not use heavy dumbbells or lift dumbbells jerkily due to inertia, this will prevent you from performing the exercise technically correctly. In order to protect the joints, it is enough to bend your elbows slightly, so do not bend your elbows too much, as this will significantly reduce the range of motion and, accordingly, the load on the deltoids.

Thanks to this exercise, you can significantly load the deltoid muscles (posterior bundle). As a matter of fact, a group of these muscles is included in the work when performing a dumbbell or barbell bench press (especially if the weight is lowered behind the head), as well as when dumbbell (barbell) rows are applied to the chin, but in order for the load to be maximum on the posterior bundle, you need to select a specialized exercise, which is what this exercise is.

Execution technique

You need to take dumbbells in both hands and bend at an angle of almost 90 degrees, that is, your body should be almost parallel to the floor. At the starting point, the arms are completely relaxed, hanging down, holding dumbbells. Next, turn your arms so that your fingers are pointing towards your body and the dumbbells are almost in line. From your sides, raise your arms with the dumbbells up and slightly back, bending them until the dumbbells are level with your shoulders (a little higher if possible). Pause briefly at the top point and lower the dumbbells to the starting position. Do the planned number of times.

Mistakes and tips for beginners

• It is not necessary to keep your back straight when performing this exercise. In addition, it can even be slightly rounded, while the rear bundle of deltoid muscles will receive even more load.
• Of course, there is no single optimal technique for performing this exercise - try using weights (light weight) to find exactly the position that will give you a better feel for the muscles being worked. Once you figure it out, you can move on to using heavier weights.
• In almost all people, the muscles being worked consist of fast-twitch fibers, so it is best to use significant weights with 6-10 repetitions of the exercise. But still, you cannot use too heavy a weight, because this will clearly not be of any benefit to the deltoid muscles. In this case, the entire load will be distributed along the perimeter of the entire back, and some of it will even fall on the legs.

In the video you can see another version of the exercise, the athlete bends his arms at the elbows.

Take the starting position

- Standing, not wide, slightly bent at the knees. Hold dumbbells in both hands. Lean forward so that your back is parallel to the floor.

• Take a breath. Raise the dumbbells to the sides.
• As you exhale, lower your arms.

This exercise mainly works the rear delts. When the shoulder blades are brought together, the trapezius is also included in the work. This exercise should be started with light weights to get a feel for the rear delts. In order to reduce the load on your legs, you can rest your chest or forehead on a bench or other support.

You can find another name for this exercise - tilted dumbbell swings.

.
This exercise works the back of the deltoids in isolation. There are quite a few exercises suitable for developing this small bundle of shoulder muscles. In addition, the rear deltas are located in such a way that if the technique is incorrect, the load can transfer to the middle deltoids or to the back muscles. This is why the rear deltoids lag behind in most athletes. This exercise will be especially useful for those who want to pump up their rear delts
at home. After all, all you need to do bent-over dumbbell swings are dumbbells. In this case, the weight of the dumbbell should be quite light. Perhaps 3-5 kg ​​will be enough to start with. After all, if you look at it, the size of the muscle is small and it is not used to isolated loads.

In order to perform bent over swings, follow the tips on the technique of performing this exercise. A common mistake is incorrect back position. Don't round your back. In this case, the load goes to the back muscles. Arch your back and keep it in this position during all phases of the exercise. Do not throw dumbbells due to inertia. This will help lift the weight, but will not help build powerful rear delts. Your hands should hold the dumbbells firmly, do not bend your wrists. Keep your head straight. Do not lower it down, this will cause your back to round. You can raise your head up a little, but not too much, so as not to create dangerous tension in the spine. Elbows should always be higher than hands. At the top point, your elbows should be slightly higher than your back. When you bring your shoulder blades together at the top, your back muscles work. On the one hand, there is nothing wrong with this; the amplitude of the rear deltoid work has ended and other muscles have become involved. The load on the back of the deltas has not become less. But on the other hand, it takes the emphasis away from the targeted muscle group. It’s better to keep your back still and finish lifting the dumbbells without bringing your shoulder blades together.

There are two options for gripping dumbbells for lateral swings. The picture shows a parallel grip with the palms facing each other. This is the most common grip. You can hold dumbbells with an overhand grip with your palms facing down. You need to try doing bent over dumbbell swings with both grips to understand which grip will be optimal for you.

Bent-over dumbbell lateral raises (or swings) are an isolated exercise of high difficulty. It is aimed at working out the posterior bundles. It has practically no analogues, therefore it is used by most athletes of different levels of training.

Bent-over dumbbell raises

Why, to whom and when?

How to pump up your shoulders. using bent over flyes? Before we begin describing the technique, let us briefly describe the exercise itself. The main muscle that bears most of the load when performing it is the posterior deltoids. It takes an active part in movements of the shoulder joint, such as abduction and backward swing. The development of this muscle zone very quickly affects the appearance of the athlete - it gives a relief “lumpy” to the back and additional volume to the arms when viewed from the side.

Bent-over dumbbell raises are one of the few isolation exercises that are equally useful for both experienced athletes and beginners who have recently started practicing bodybuilding. This is due to the fact that even a novice athlete with regular training will very quickly be able to notice the result in the mirror, and in addition this will also affect strength indicators in “traction” exercises.

In addition to its undeniable benefits in bodybuilding, the fly is an excellent way to combat slouching.

Performance technique

The key to high efficiency in performing any exercise is the correct technique. You can work with medium or even minimal weights, doing a high-quality approach, and achieve much greater results than when working with heavy weights, but the wrong technique. So, how exactly is it necessary to perform bent-over dumbbell raises:

1. Stand straight, feet shoulder-width apart, dumbbells with a small (to begin with) weight in your hands, palms facing each other. Lean forward. Ideally, the body should be parallel to the floor - thus, the load on the rear deltoid muscle will be maximum. At the same time, lower your arms freely so that they are strictly perpendicular to the floor and located just under the chest.

1. Now - movement. Smoothly begin to spread your arms to the sides, moving them only at the shoulder joint. The elbow must be fixed in the position in which the movement was started. Spread your arms as far as possible.

1. At the top point, pause briefly, straining the rear deltas as much as possible. After this, smoothly begin to bring your arms back to the starting position until the dumbbells are again under your chest.

1. Perform bent-over dumbbell flyes the required number of times.

Tips and nuances

Like any other exercise, dumbbell flyes have several very important and serious subtleties, knowledge and implementation of which will allow you to achieve maximum efficiency.

1. Body position. As mentioned above, ideally the body should be parallel to the floor. However, not everyone’s muscles on the back of the thigh will allow them to assume this position, much less maintain it during the approach. Therefore, many athletes bend their knees slightly or perform the exercise while sitting. To do this, you can take a horizontal bench, sit on it and lean forward.

1. Do not forget about fixing the elbow joint. While moving the dumbbells upward, he must remain motionless. Ideally, slightly bent, which will ensure maximum comfort and convenience when performing.

1. Do not rotate the brush while performing. The correct option is that the palms are directed towards each other in the starting position, and look down at the top point.

1. When performing the movement, do not contract your shoulder blades - this partially engages the back muscles, while unloading the deltoids.

1. The arms at the shoulder joint should not deviate up or down - imagine that you just need to spread them to the sides, and do not deviate from this trajectory.

1. You should not take the maximum weight, even for experienced athletes. The optimal number of repetitions per set is 8-10, so choose dumbbells based on these numbers.

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Features of bent-over arm raises

Unlike exercises for the posterior deltoid muscle, which are performed in simulators, bent-over dumbbell raises allow you much better , since working with free weights, more muscle fibers are activated, and energy costs increase.

The exercise requires stabilization of the spine, it is important to keep your back straight , due to this the muscles of the back and abdomen are further strengthened.

This technique is suitable for a more prepared athlete, but there is a second execution option available at any stage of training.

The main work is done by the rear delta bundles; in the upper phase, when the dumbbells are abducted in an inclined position, are involved . In addition to the main muscles, the work includes:

• teres minor;
• infraspinatus;
• trapezoidal;
• the teres major and rhomboid muscles also work additionally, which bring the shoulder blades together.

Subtleties of weight selection

For the first workout, you need to take the smallest weight available in the gym. Usually it is 1–2 kg. Don’t be shy – your task is to develop the technique. And all this is worked out on light weights.

For the second workout, that is, in a week (it is better to train the rear deltoids once every 6-7 days). You will already take 3-4 kg. In the first month it is better not to chase the scales, as well as later. Work in a way that makes you feel comfortable. Let your body remember the necessary movements.

When adding weights, make sure that the dumbbell raises are performed correctly! If your arms begin to bend more, you cannot move them to the desired position - the weight is heavy.

This is an isolated shoulder exercise and is not a strength exercise. That is, regardless of whether you do bent-over dumbbell flyes with 15 kg dumbbells or 5 kg, your task is to do everything efficiently and get the maximum benefit. Then the effectiveness will be maximum.

If you don’t have back problems and have good stretching, then do bent-over dumbbell raises while standing. The sitting option is more comfortable, but relaxes your back.

Preparation for execution

One of the key points before starting an exercise is warming up. For this purpose, it is recommended to make several circular movements with your shoulders in both directions. Then perform a series of 15-20 arm raises in training mode with a weight of 2-3 kg in each hand.

Technique:

• The distance between the feet is 50-60 cm;
• When performing the exercise, the body should be slightly tilted forward, gaze directed forward;
• Control the vertebral line - it should be straight;
• The hands are in a semi-relaxed state;
• Bend your arms slightly at the elbow joint, so as to give your palms a direction “to the floor”;
• You should keep the pace slow;
• Hands with dumbbells must be raised slightly above shoulder level in a vertical plane;
• Upon reaching the peak of muscle contraction, fix your hands for 2-3 seconds;
• Lower your arms under control smoothly to the starting position;
• Before starting the exercise, take a deep breath and, at maximum load in the positive phase, hold your breath; when lowering your arms, exhale.

Lifting dumbbells on an incline to work the rear beam is performed in accordance with the same rules, only the body is bent at an angle of 90 degrees, and the knees also need to be bent a little. It is very important when performing this type of lifting to pull the dumbbells with your shoulders and not your back.

Particular care should be taken to determine the ideal load. To select the optimal weight of dumbbells, it is necessary to perform 12-15 lifts with the expected working weight without compromising the technique of performing the exercise.

Common beginner mistakes:

1. Excessive or insufficient body tilt;
2. Rocking;
3. Using heavy weights;
4. Lack of control over the pace of the ascending and descending phases;
5. Strong bending of the elbows.

Vulnerability of the shoulders

Anyone who has injured the deltoid muscle at least once in their life knows why this can happen. Moreover, there are cases when a person has warmed up enough and smoothly approached the working weight (for example, in a bench press). And during one of the repetitions I felt pain.

The deltoids are not very well positioned. When moving, the tendons rub against the bones, gradually erasing their surface. This leads to inflammation of their membranes. Tears occur due to incorrect technique, poor warm-up and other violations. But the inflammation is due to such characteristics of the shoulders.

Standing dumbbell raises are also a relatively traumatic element of shoulder work. Therefore, technology is put at the forefront.

Another reason that the deltoids are most often injured is their overload.

When exercising in the gym, the deltas work during all barbell and dumbbell presses and fly-ups at all angles. Therefore, when you pump your chest, your shoulders work. You pump the triceps with the base - they do the same. You do push-ups or pull-ups - and then your shoulders come into play. In the first case, of course, more. When pulling up, the posterior deltoids are involved. In any case, spreading your hands on such days is not the best idea.

Swing dumbbells to the sides while standing

To develop the middle deltoids, athletes include standing dumbbell swings performed from a standing position in their training program. This muscle group is the main one in this exercise. In addition, there is a load on both the trapezius and rear deltoids. The degree of difficulty of this exercise is average, but quite a lot of mistakes can be made in the technique of performing it.

Lifting dumbbells while standing laterally is considered one of the best ways to work the middle delta, but it requires a clear understanding of the correct technique. The absence of mistakes when performing this exercise allows you to ensure that your shoulders become as broad as possible. The development of deltoid muscles is one of the highest priority areas in which athletes work when visiting the gym. Powerful shoulders make the athlete’s figure as wide as possible from the side, emphasize the upper part of the arms, and allow others to tell others how serious the attitude of a bodybuilder with such powerful and developed shoulders is.

Some athletes prefer a basic exercise like the overhead press to swings. It certainly brings certain benefits, since it is intended for training the shoulder girdle, but, being the main one, it does not have the same effect on the middle deltoids. The latter are worked out in the process of swinging dumbbells to the sides from a standing position, since this exercise works this part of the shoulders in isolation.

About shoulder muscle training

As a rule, deltoid muscle training begins with various presses, ending with swings. This is effective for several reasons:

• Firstly, the main emphasis when working with the shoulders is on the middle beam. It is used both when raising and abducting the arm, and when pressing. Being the largest beam among all, it should also receive the greatest load. That is why shoulder presses are done first, and only at the end can you spend time swinging dumbbells to the side or raising your arms in the simulator to work the back area of ​​the shoulder;
• Secondly, to effectively work out the anterior, and in this case, the posterior deltoid region, a much smaller amount of training is required. That is, just swinging dumbbells in a tilted position on the rear deltoid can give these muscles sufficient load for growth.

The posterior delta muscles have a very narrow specialization. They perform lateral abductions and act as a stabilizer for the front and center of the shoulder. Therefore, without a targeted load on them, it is almost impossible to train them.

Rules for training deltas

In order for our shoulders to serve us longer and better, we need to adhere to certain recommendations when you do raises with dumbbells while standing (it’s better not to do it while sitting, since your legs in this position will prevent you from bringing the dumbbells together correctly):

• Dose the load. If you did bench press, flyes and other presses today, you cannot train the anterior and middle deltoids.
• If you did back exercises today, you loaded the rear deltoids. Train the front and middle buns if you want to do deltoids on this particular day.

The best way to train your shoulders is on leg day. On this day, you work purely on your legs, and you can give your shoulders a complex load, starting with a seated press and ending with standing dumbbell flyes.

Standing bent over fly technique

If all the benches are occupied, you can do the exercise while standing in front of a mirror

It is important that you see yourself in the reflection

Take 2 dumbbells weighing 3-4 kg (believe me, if you are a beginner, this is more than enough).

1. Stand at a distance of 1–1.5 meters in front of the mirror.
2. Feet shoulder-width apart, feet parallel. Bend your knees slightly and lean your torso toward your hips. Keep your back straight, but do not raise your shoulders. The trapezoid should not be turned on. It is advisable to bend to an angle of 45–60 degrees relative to the floor.
3. Fix your gaze straight, to do this, slightly raise your head up.
4. The dumbbells need to be rotated so that their handles are oriented parallel to the feet. Bend your arms slightly at the elbows, fix the angle.
5. Remember that your elbows will need to move upward. Therefore, when you start moving your arms to the sides, turn your arms so that your elbows are pointing towards the ceiling.
6. Try not to squeeze your shoulder blades together - work purely with the posterior deltoid muscles.
7. Raise your arms until they are parallel to the floor. Hold this position for 1-2 seconds and 5-10 seconds on the last repetition.

From the outside, you look like a bird flapping its wings.

Bent over dumbbell lateral raises are a very subtle exercise. Minor deviations from correct technique will render the training useless. Therefore, let's look at the most common mistakes and what can happen as a result.

These points of error can make the exercise ineffective and harm your health:

• Small tilt angle. In this position, the middle bundle of deltas works. If you want to pump it up, you need to do other exercises, for example, standing dumbbell flyes.
• The elbows are turned back - in this position the necessary part of the shoulder is not loaded again. Elbows should look straight up, at the ceiling, at the sky. Keep an eye on this.
• Arms straight - other back muscles are involved in the work, although you were only going to pump the back of the shoulder. Why do you need this?
• When the weight is heavy, the arms bend during the exercise. The angle at the elbow joint should be fixed at all times. If you feel that you cannot perform a single repetition (or few) without curling your arms, take a lighter weight.
• For beginners, it is difficult to tense the desired muscle; they do not know (because they have not yet felt) what should work in a particular exercise and what should not. Therefore, they swing in an inclined position in such a way that they strain their entire back. The correct technique and awareness of how to work will come later along with training experience.
• Round back. You are in a slanted position. If you round your back, the load will fall on your lower back, which may not end very well. The correct position for this exercise is a bend in the lower back.

Option 2: sitting bent over dumbbell fly technique

This version of the swing is performed while sitting, with the stomach resting on the thighs; this helps the athlete concentrate more on the movement of the arms. The emphasis will help you not to think about the position of the spine, but you should not forget about the quality of the technique

1. Sit on the edge of a bench, hold small dumbbells in your hands, and lie with your stomach on your thighs. The arms hang freely above the floor, the elbows are slightly bent and turned to the sides.
2. Exhale: perform reverse raises of dumbbells through the sides, without lifting the body, the position of the body does not change.
3. Inhale: Slower than the upswing, lower the dumbbells down.
4. Perform 8-12 times, the lower the load, the more repetitions . Total 3-4 approaches with a rest of 1-2 minutes.

Features of the exercise

Below are a number of points to consider when incorporating the exercise into your training program:

Raising dumbbells to the sides (flying) is done with a precisely individually selected weight. If the weight is small, you will not get the effect. If it’s too big, your technique will suffer – you’ll bend your elbows even more to make the exercise easier. If you raise your arms with dumbbells higher than parallel to the floor, the trapezius muscles come into play. Do this if you plan to train your trapezius. If you swing your arms with your elbows down, the load will be distributed between the front and middle deltoids. As a result, you will not upgrade either one or the other. If you swing your arms cheating, for example, from a jump, it won’t do any good either. Damage tendons faster. Raising your arms is done while exhaling, and returning to the starting position while inhaling. On the last repetition, you can linger at the top point for 5-10 seconds. This will strengthen your shoulders. To check the exercise technique, do one approach while standing sideways to the mirror.

Pay attention to whether you are slouching. Is your lower back arched correctly? For greater efficiency, you should not relax your muscles at the lowest point and lower the dumbbells onto your hips

Keep them at some distance so that the deltoids do not rest during the exercise. There is no wrist supination during abduction. Hands are fixed. Only the shoulders work. The hands are slightly lower than the elbows. This position will allow you to “pour the water out of the jugs” at the top point.

Other options

• Bent-over dumbbell lateral raises while sitting on a bench. This method removes the stress from the lower back, which reduces the risk of injury. To do this, you need to sit on a bench and lie with your chest on your thighs, then raise your arms to the sides, and so that they do not go back, move them a little forward.
• You can perform dumbbell lateral raises while lying down on an inclined bench with your chest resting.

• Remember that movements when performing lifts should be smooth. Snatching not only takes stress off the rear deltoids, but is also harmful to the spine.
• Do not lower your head, keep it straight, you can raise it a little.
• The elbows are at a higher level than the hands.
• Know that lifting weights and building muscle are two different things. Therefore, do not throw your arms with dumbbells due to inertia, lift them with the force of the deltas.
• Remember to keep your back straight to avoid injury.
• It is important that the torso remains motionless and only the arms work.
• There should be no stops at the lowest point of the movement: it is necessary that the muscles are always in work.

Technique for performing dilutions

To begin with, let us remember that lifting dumbbells from the sides (raising) is aimed at strengthening and training the lateral (middle) deltoids. If you do this exercise incorrectly, the load goes to the anterior bundle. And if it’s completely wrong, then go to the back (you have to try for this).

If performed incorrectly, raising dumbbells to the sides while standing redistributes the load on the upper part of the trapezius muscles, which is not good. Dumbbell lateral raises are an isolated exercise for the lateral deltoids, and nothing else.

Before training, you need to thoroughly warm up your shoulder joints.

The technique for performing the exercise is as follows:

Choose a place in front of the mirror, you will need to stand facing it. Take a small weight - 3-4 kg. Now we will learn how to properly swing dumbbells while standing. By the way, the correct name of the exercise is standing dumbbell raises, but it is often called flyes and swings and much more. Straighten your shoulders, place your feet hip-width apart. Looking directly at your face in the mirror. Bend your elbows slightly (the angle remains the same throughout the exercise) and lower them to the sides of your body. Your hands will come out a little forward because your elbows are bent. The dumbbells need to be held so that the palms are turned towards the body

This is the starting position. Now attention: we begin the abduction so that the elbows are turned back and up. We raise our arms until they are parallel to the floor

Some people call this exercise "jugs" because the movement is similar to pouring water from jugs. If your elbows are not pointing up, you will not turn your arms so that water pours out of the jugs. Think of the dumbbells as jugs. Hold this position for 1-2 seconds and lower your arms back down.

Repeat the abduction with a light weight 10-15 times to warm up. Next, work with the necessary weights.

We do abductions of the arms without jerking, using only the force of the deltoids, without changing the angle of flexion at the elbow. We stop when our hands reach a line parallel to the floor.

Using one dumbbell

Dumbbell swings to the sides while standing can also be done with one dumbbell. When the other one is busy, or there is only one dumbbell with that weight in the gym, the one-handed option will help you out a lot. We recommend holding on to some support with your other hand to prevent unnecessary vibrations of the body.

Lateral raises of dumbbells with one hand, just like raises, are more convenient to do while standing rather than sitting.

Raising your arms out to the sides while bent over.

A. The exercise develops the dorsal head of the deltoid muscles and the muscles of the upper back.

B. Holding dumbbells in your hands, bend your torso parallel to the floor and bend your legs slightly to take the pressure off your back.

B. At the same time, raise the dumbbells to the sides and up. After reaching the highest point in the movement, lower the dumbbells and repeat the exercise.

D. If you bend your elbows and wrists slightly, you will achieve much better pumping and contraction of the back of the deltoid muscles. Keep your mind-muscle connection focused on the muscles being exercised throughout the movement.

7. Bending the arm with the elbow resting on the thigh (“concentrated flexion”).

A. This movement works the upper arms, especially the biceps.

B. While sitting or standing in an inclined position, rest your elbow on your inner thigh.

B. Slowly bend your elbow toward your chest, keeping your upper arm stationary near your inner thigh.

D. Do not bend your wrist when lifting the weight, as this will engage the forearm muscles and make the movement easier. Feel the movement throughout its entire amplitude. Hold the maximum muscle contraction for three seconds, then slowly lower the dumbbell.

Straightening the arm at the elbow back while bending over.

A. The exercise builds almost exclusively your triceps.

B. Bend over the bench, stabilize your position with one hand on it, and take a dumbbell in the other hand.

B. Keeping your elbow high but stationary, straighten your arm at the elbow and lift the dumbbell back and slightly up. Perform this movement using one forearm.

D. Use the principle of isotension.

according to Weider and tense your muscles as hard as possible in the final position for the count of “one, two, three” before lowering down.

Bend the arms at the wrists with an underhand grip of the barbell.

A. The exercise especially stimulates the development of the muscles of the forearm.

B. Sit on the edge of a horizontal bench, place your forearms on your hips so that your hands hang over your knees. Grasp the barbell with a palm-up grip at a width such that your little fingers are 20-25 cm apart. Alternatively, grab the bar with a palm-down grip at the same width.

B. Tighten your forearms, lifting the apparatus as high as possible. Return to the starting position and repeat the exercise.

D. Wrist curls load the wrist flexors on the inner forearms. Performing the exercise with a palm-down grip loads the extensor muscles on the outer surface of the forearms.

Raising the body from a lying position using a reduced amplitude.

Exercise similar to exercise No. 13

described in the instructions for poster No. 1.

11. Calf raises with a barbell on the back.

Exercise similar to exercise No. 15

described in the instructions for poster No. 1.

Lunge forward with one leg with a barbell on your back.

A. The exercise targets the upper hamstrings, glutes, and quadriceps.

B. Stand up straight with the barbell on your shoulders, take a large step forward and slowly lower yourself into a squat on your front leg.

C. As you squat with your forward leg, use the strength of your leg to push yourself back up to the starting position. Then step forward with the other foot and repeat the exercise.

D. If you rise from a squat to three-quarters of the range of motion or to less than full leg extension, you will be keeping your quadriceps under constant tension.

POSTER #3—INSTRUCTIONS

Back squat with a barbell.

Exercise similar to exercise No. 5

described in the instructions for poster No. 1.

2


Execution technique

No matter which option you choose (I hope it will be all three), the technique will be the same.

Select the appropriate dumbbell weight and take the starting position. Focus your attention on the work of the middle delta bundles. As you exhale, forcefully spread the dumbbells to the sides, trying to raise your elbows as high as possible. When lifting the dumbbells, you need to turn them so that your thumbs point down and your little fingers point up. Without pausing while inhaling, bring the dumbbells towards each other or towards your thighs. Repeat the specified number of times. The technique is extremely simple.

The main point is the rotation of the dumbbells during the lift. This is achieved by spreading the elbows to the side and lifting them just above the shoulders. Then your thumb will point down and your little finger will point up. Imagine turning a bottle over to pour water.

The technique is extremely simple. The main point is the rotation of the dumbbells during the lift. This is achieved by spreading the elbows to the side and lifting them just above the shoulders. Then your thumb will point down and your little finger will point up. Imagine as if you are turning a bottle over to pour water.