An isolated exercise for pumping up the shoulders is to alternately raise the arms in front of you. Technique for performing the exercise, tips and videos. Powerful broad shoulders are the first thing that catches your eye when considering the physique of an athlete-bodybuilder. Developed deltoids make the shoulder girdle bright and expressive.
Dumbbell lifts alternately forward is an exercise that should be on the list of exercises to create a beautiful shoulder girdle.
The deltoid muscle of the shoulder consists of three bundles - anterior, middle and posterior. In fact, these are three separate muscles that respond to different loads, therefore, they must be worked out separately.
Alternating arms with dumbbells in front of you is an isolating exercise aimed at strengthening the muscles of the shoulder girdle. The main load during its implementation is received by the anterior delta bundle and the clavicular part of the pectoralis major muscle. The frontal half of the middle delta is additionally included in the work.
Regular performance of alternating dumbbell swings in conjunction with other shoulder exercises will reward the athlete with good growth of muscle fibers in the shoulder area.
Technique for performing alternate lifting of dumbbells in front of you
Correct technique is the key to high efficiency of the exercise. The results of the training process directly depend on its observance.
Before the immediate start of the alternate arm lifts, it is necessary to do a high-quality warm-up of the rotator cuff muscles and a thorough stretching of the whole body. This will reduce the risk of traumatic situations (seizures, sprains, dislocations) to a minimum.
- Take dumbbells in each hand with an upper grip (palms facing you), elbows slightly bent.
- Stand straight with your legs slightly apart. Fix the natural curvature of the spinal column and lower the shells almost on straightened arms to the hips.
- Tighten your lower back and abs and keep in this state until the end of the set.
- The head cannot be turned around, the gaze is directed clearly forward.
- Inhale and hold your breath. Begin to slowly and smoothly raise one arm from the dumbbells slightly above your shoulders (to eye level). At the top point of the amplitude, pause for a second and feel a burning sensation in the muscles being worked out - this is the peak of their tension.
- Exhale and, overcoming the force of gravity, slowly "take" your hand down. When lowering the dumbbells, they should not reach the thigh by about 10 centimeters, so the muscles being worked out will be constantly in tension, and the load will not shift to the stabilizing muscles. At the lowest point, pause for a second and lift the second arm from the dumbbells. This will be one repetition.
- Do the planned number of repetitions.
When performing the exercise, the elbow joints should be motionless - do not bend the arm and do not straighten it until it is blocked at the elbows. The rise is carried out slowly with the utmost concentration on the muscles of the shoulder girdle and only due to their strength.
It is preferable to use the upper grip to hold the dumbbells. In some cases, you can experiment with a parallel grip (when the palms are facing each other). In this case, the accessory muscles are practically not involved, and the load hits the deltas even more.
Throughout the performance of the set, there should be a strict constancy of the vertical lift of the arm in one plane. Do not allow the hand to "wander" to the left and right sides.
During the mesh approach of raising the arms, the torso should be motionless. There should be no "tricks" to help move the dumbbell from a dead center at the beginning of the trajectory in the form of a pelvis pushed forward or an inclined body.
The front and part of the middle delta are most stressed at the peak of the upper phase, when the arm rises above shoulder level by 45 degrees. It is not necessary to lift the dumbbells even higher, imaginary believing that the load on the shoulders will increase, in this case it will simply shift to the trapezium and the anterior toothy muscle.
Lifting dumbbells in front of you: tips for novice bodybuilders
To preserve the technique and minimize unpleasant situations, you need to realistically assess your strength and not be hostage to the pursuit of large weights. The weight should be such that it allows you to perform about 8-15 reps without cheating and deviating from the rules. Pioneers are advised to take light dumbbells and work on perfecting the correct technique to automatism, and only then begin to gradually add weight.
Strong elastic bandages are recommended for people with weak wrists. They will relieve stress and provide soft support for this part of the body when working with heavy equipment.
Many modern trainers allow you to perform classic exercises with a barbell or dumbbells in simplified or complicated forms, minimizing deviations from the correct technique. The alternate lifting of dumbbells was also no exception. It can be repeated in a block trainer or in a special trainer that simulates lifting dumbbells. The arm lift modification can also be done on a horizontal or incline bench.
The nature of the loads allows you to train the shoulders, both for beginners and experienced athletes of both sexes. After all, women no less than men want to look attractive and have a beautiful toned body. It is advisable to perform alternating arm raises with dumbbells on the day of working out the upper body in the middle or even at the end of the workout. The effectiveness of the load on the shoulders will increase, and they will simply "burn" if, before raising your arms, you perform a couple of heavy basic exercises (any options for pressing with a barbell or dumbbells) and load the muscles with isolated arm extensions. A combination of exercises for all three beams of deltas will add up to a greater effect than performed separately.
Muscles love to be noticed. It has been experimentally proven that athletes who concentrate on performing techniques and think about the muscles being worked out achieve much greater results than athletes who perform the same movements without disrupting the technique, but inertially, "flying" in the clouds. Therefore, you need to love your muscles and feel them.
Video with Denis Borisov about swinging dumbbells in front of you:
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