You can build your shoulders by raising your arms with dumbbells while standing. This isolated exercise is one of the few that will help pump up the rear deltas: technique and video tips. Beautiful developed shoulders are the pride of an athlete. The front and middle bundle of deltas is included in the work more often and you need to ensure that this does not turn into a disproportion in the development of the shoulders.
Breeding hands with dumbbells in a standing bent over is designed to pump exactly the back bundle of deltoid muscles, which makes a significant contribution to the development of the muscles of the torso.
The deltoid muscle is the superficial muscle of the shoulder, which is responsible for its outer contour. The delta shape is divided into three parts - front, middle and back. The posterior bundle of deltas is one of the fastest muscle responding to physical activity. Despite this condition, for many athletes this is the most lagging part of all three heads of deltas, because it is least used when performing other basic exercises (dumbbell press, chest press). Working on it in a relatively short period will allow you to bring the back of the shoulder girdle and arms to a beautiful fit.
Bent-over dumbbell raises are the best isolation exercises for working out the back head of the deltas.
The exercise will "sculpt" the expressive bumpy shape of the back of the shoulders, and it will effectively stand out against the background of the rest of the back muscles.
Technique for lifting dumbbells to the sides in an incline
Raising hands with dumbbells in an incline will then bring the greatest effect and will not harm when it is taken seriously and monitored for correct technique. You can work with light or even minimal weight, perform approaches with high quality, and achieve much greater results than when performing an exercise with a large weight, but with a "lame" technique.
The tilt layout is very popular, but at the same time, it is quite specific in its implementation. Having visited any simulator and looking at how people "puff" in an inclined layout, we can conclude that each person performs this exercise with his own adjustments. But the rules for performing this exercise are the same for everyone, and in order for the work to be effective with maximum return, they should be known and followed.
The first step is to decide on a fulcrum for the position of the head and body, it can be a wall or the corner of a comfortable bench. This mode minimizes the possibility of cheating and any auxiliary movements. Of course, you can perform the exercise without support, its use is optional, but it significantly helps in concentrating on working out the desired muscles. Therefore, even bodybuilding professionals do not hesitate to use support. Technique for raising hands with dumbbells in a standing bent over:
- Take dumbbells in each hand with a neutral grip.
- Bend forward so that your torso is parallel to the floor. At the same time, align your back and create a slight arch in the lower back. Place your feet shoulder-width apart.
- Put your head in the support in front of you (who wants to).
- Hands should take a natural position: freely lower them down in a relaxed state strictly perpendicular to the floor, so that they are just under the ribcage.
- Inhale and, with a held breath, start slowly raising your arms with dumbbells to the sides (without jerking!) To a horizontal position. Strict verticality of lifting up in one plane should be traced, it is not necessary to take your arms forward or backward.
- Having reached the end point of the amplitude, exhale and linger in this position for a moment, tensing the muscles being worked out with all your might - this is the peak of their work.
- Smoothly lower your arms to the starting position, relying on gravity. Without stopping, start following the next approach. A slight bend should be maintained in the elbow joints during execution.
- Do the planned number of repetitions.
If you can't keep your torso parallel to the floor, then at least you need to strive for this. Just at a small angle of inclination, the load will be accentuated not on the back, but on the middle bundles of the deltoid muscles. With the parallel position of the torso, the load on the rear beams of the deltas will be maximum.
Standing bent over arm analogue and exercise tips
Many modern trainers allow you to perform classic barbell and dumbbell exercises in simplified forms and in a safe environment. Standing bent over with dumbbells can be repeated on a crossover or block trainer.
In the crossover, cross dilutions are performed. Take the handles and step back as far as the resistance of the machine begins. Follow the same rules as when working with dumbbells, perform the required number of dilutions. It should be noted that working with dumbbells is more effective, since there you can perform breeding at full amplitude, and in the crossover, crossing cables prevent this.
The block trainer allows you to "pump" the rear deltas in different ways. Most often, wiring is practiced with both hands on the upper block while standing or with one hand in the lower block while kneeling.
You can try the exercise while sitting. You need to take dumbbells, sit on the edge of the bench and tilt your torso so that it touches your legs. The movements performed will be exactly the same as for bent over breeding. This embodiment will reduce the possibility of cheating, because the torso is fixed, and the back beams of the shoulder girdle will feel some kind of variety in the load.
The nature of the loads allows you to train the shoulders, both for beginners and experienced athletes of both sexes. After all, women as much as men need a beautiful athletic body. So that the technique does not "limp" and unpleasant situations arise, it is worth realistically assessing your capabilities and not chasing large weights. The burden should be such that it can be used for about 8-12 reps (no less) without cheating and deviations from the technique. Pioneers are advised to take relatively light dumbbells and work on perfecting the correct technique to automatism, and only then begin to gradually add weight.
It is advisable to lift dumbbells to the sides in an incline on the day of working out the upper body, at the end of the workout. The effectiveness of the loads will increase, and the shoulders will simply "burn" if, before spreading, you perform basic exercises for the shoulders (various presses) and load the muscles by raising dumbbells in a standing position and alternately raising your arms in front of you.
Video about the technique of lifting dumbbells to the sides in an incline, advice from Denis Borisov:
