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Exercise lying on your side with legs with dumbbells. Swing dumbbells to the lying side: an unusual load on the shoulders

Performing this exercise, you will come to the conclusion that it is very effective in terms of affecting the deltoid muscle. IN this exercise the weight of the dumbbell plays a role, and the more it is, the better. However, this is not required condition, because you can take such a position that even a small weight will give the maximum effect.

Muscles involved in the exercise:

  • Lateral deltoid muscle
  • Posterior deltoid muscle
  • Supraspinatus muscle
  • Trapezium (bottom, middle, top)
  • Serratus anterior muscle
  • Hand extensors
  • Scapula levator

Advantages:

  • Aimed and at the same time isolated study of the middle beam deltoid muscles
  • Formation of muscle relief
  • No back strain
  • The ability to use as a finishing touch
  • Increasing the stability of everything shoulder joint

Exercise technique:

Training:

Lie on your side on horizontal bench while leaning on your hand. Take a dumbbell of a suitable weight in your hand with an overhead grip, and stretch it along your body.

Performance:

Inhaling, raise your hand with a dumbbell up until it is parallel to the floor. Be sure to stay at the top for 2 seconds to trigger the peak muscle contraction. Exhaling along the way, at a slow pace, begin to return the hand with the dumbbell to its starting position.

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

  • Lifting a dumbbell with one hand while lying on a bench at an angle
  • Lifting a dumbbell with one hand while lying on the floor with full abduction of the arm up




  • Do not overload yourself, it is better to start the exercise with a low weight dumbbell - this will allow you not to engage the muscles of the upper back, and will not greatly overload the joint
  • Hold the dumbbell firmly in your hand, do not jerk it while moving. This condition will allow for better muscle isolation.

Studies carried out by American scientists make it possible to say with confidence that this exercise is effective for working out the middle bundle of the deltoid muscle, however, it is still slightly inferior to the exercise of Abducting the arm to the side while standing at the crossover block.

I suggest you familiarize yourself with an excellent exercise:

Dumbbell swing videos:

Suppose that you are not able to walk in gym but at home you have dumbbells. Most of the exercises presented here can be done at home. All you need is a pair of dumbbells. The bench can be safely replaced with a regular chair or stool.

Keep in mind: with a conscientious approach to business, the result will not be worse than that that you would achieve in the gym. Combine power training with cardio exercises and flexibility training, and then, you will be assured of success.

Breast

To strengthen the pectoral muscle, 3 things are needed: concentration, control and contraction. You need to concentrate and know which muscles are working in the exercise. Control means that you are watching the movements and speed of the exercise. The slower you do them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus on the muscles being trained, the effectiveness of the exercise increases.

A wonderful exercise for training your chest. It can be performed on a horizontal bench, incline bench, or a bench with a negative slope. Thus, you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. If you lift the dumbbells too quickly, there is a risk of injury to the shoulder joint. It is also important to find the right weight for the dumbbells. There should be enough resistance for you to feel your pectoral muscles working.

An excellent exercise for the development of the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Dumbbell reduction can be performed on a horizontal bench, an incline bench, and a bench with a negative slope. This will allow you to better work on different parts of the chest. For the exercise, take dumbbells and lie on a bench. The shoulder blades are flattened. Deflection in the lower back. Legs rest firmly on the floor. Hold the dumbbells on outstretched arms above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your hands together, returning to starting position.

With this exercise, you can increase the volume of the chest. To do this, lie with your back on a bench. Legs rest firmly on the floor. Hold the dumbbell in front of you on outstretched arms. While inhaling, lower the dumbbell behind your head (in the final phase of the movement, you can slightly bend your elbows). As you exhale, return to the starting position.

Back

IN Everyday life we use the muscles in the front of the body more, so the back muscles are often underdeveloped, which leads to a slouch. Your goal is to develop your entire body evenly. The dumbbell exercises we offer will help you with this.

Dumbbell Rows - Excellent basic exercise for the development of the central and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work in order to avoid injury. The value of this exercise is that it can help even out imbalances in the back. To do it, do the following: put your left knee on the bench. Then bend over and rest your hand on it. The torso is almost parallel to the floor. Deflection in the lower back. The right leg is on the floor. Hold a dumbbell with your right hand. neutral grip... As you exhale, pull the dumbbell towards your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to its original position. Repeat the exercise on the other side.

This is an exercise for working out your back muscles. The main load here is received by latissimus... The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore, this exercise is suitable for people who should not load the lower back. To do it, take the ganlels and lie face down on an incline bench. Hold the dumbbells with a neutral grip, with straight arms on the sides of the bench. As you exhale, lift the dumbbells by bending your elbows. As you inhale, lower the dumbbells to their original position.

Shrug is an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the range of execution increases. To do it, take the dumbbells in your hands and stand up straight. Stretch your arms at the seams. As you exhale, pull your shoulders up as high as you can. Lock in this position for a second, and return to the starting position.

Legs and buttocks

Although barbell exercises are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells, you can also work out these muscle groups with sufficient quality. To achieve the desired, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, You'll get strong legs and glutes, which will allow you to noticeably improve your performance in other sports, such as running and jumping.

1. Row on straight legs with dumbbells

In this exercise, the muscles of the buttocks, the back of the thigh and the lower back receive the greatest load. The hands are in a more comfortable position during the pull of the dumbbells than the fixed bar. Thanks to this position of the arms, you can shift the center of gravity, thereby reducing the load on the back extensors and the load on the back of the thigh is more concentrated. For this exercise, take dumbbells and stand up straight. Place your feet shoulder-width apart. While inhaling, pulling the pelvis back and leaning forward, gently lower the dumbbells down. As you exhale, return to the starting position.

The squat is a basic exercise for strengthening the muscles in the front and back of the thighs and buttocks. By doing it, you also engage the muscles of the inner and outer thighs. To do this exercise, take dumbbells in your hands and stand up straight. Feet shoulder width apart, toes are slightly apart. Hands with dumbbells are lowered along the body, palms look inward. While holding the pelvis in a neutral position, straighten chest... Inhale, hold your breath and draw in your stomach. Do a squat as if you want to sit on the edge of a chair. Keep your heels on the floor. Lower yourself down until your thighs are parallel to the floor. Return to starting position. Exhale at the moment of maximum effort.

Dumbbell lunges are one of the best exercises for leg and glute workouts. In this exercise, the hamstrings and gluteal muscles... To perform it, take dumbbells in your hands and stand up straight. Feet shoulder width apart. Connect your shoulder blades, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms facing inward. Take a wide step forward with your left foot and lower into a lunge with your left knee over your ankle and your right knee toward the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with right leg... Continue alternating your legs as many times as necessary.

Biceps

As with any strength exercises, when training biceps with dumbbells are very important correct technique and concentration of attention. Also try to avoid typical mistakes doing biceps exercises. For example, many do not fix the shoulders and body in a stationary position, which removes some of the load from the biceps. Only the muscles that support elbow joint while the shoulders, wrists, and trunk remain stationary.

1. Curls of arms with dumbbells

Dumbbell curls are one of the best exercises for biceps training. The advantage of the dumbbells over the barbell is in the increased amplitude of the hand turn, which provides a better study of the biceps muscle. This exercise can be performed while standing or sitting on a vertical or incline bench... To perform it, take dumbbells and stand up straight (or sit on a bench). The elbows are pressed against the sides of the body and remain motionless throughout the movement. As you exhale, bend your elbows. Extend your arms as you inhale, returning to the starting position.

2. Bending arms with dumbbells with a hammer grip

The hammer is an isolating developmental exercise shoulder muscle(brachialis), a muscle that is located under the biceps and which gives it such a desirable peak for all athletes. Perform the exercise while standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand up straight or sit on a bench. The arms are extended along the sides of the body. As you exhale, lift the dumbbells to shoulder level. While inhaling, lower the dumbbells back to the starting position.

The peculiarity of this exercise is a large range of motion and a powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. For correct execution Exercise sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over a little and rest your right elbow against inner part right leg. As you exhale, lift the dumbbell to your upper chest. While inhaling, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Scott's bench curls with dumbbells

The Scott Bench Dumbbell Curl is an exercise for targeted biceps training. The advantage of this exercise is that it excludes the use of cheating, therefore biceps the shoulder gets the maximum load. To do it, sit on Scott's bench and take dumbbells in both hands, palms facing up. You can also take the dumbbells with the Hammer grip (palms facing each other) - to work out the shoulder muscle (brachialis). As you exhale, straining your biceps, bend your arms as much as possible, lifting the dumbbells to your shoulder. Lower the dumbbells while inhaling.

Triceps

When you train your triceps, just like any other muscle groups, you need to use a variety of equipment, including dumbbells, in order to diversify the load as much as possible. Try to get a feel for the work of the triceps and always pay attention to the technique. Remember that when you focus on how your muscles work during your workout, you are using more muscle fibers... Therefore, each rep and set is more effective, and you get desired results much faster.

French press - is unique exercise for training triceps. This exercise works the entire length of the triceps. When performing this exercise, the emphasis is on the load of the long head of the triceps. This exercise can be performed while lying or sitting. We propose to consider the option of performing the French bench press. Lie on a bench and grasp the dumbbells with palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend the arms at the elbows, returning to the starting position.

Another exercise with dumbbells for pumping triceps. This exercise may not be the best for triceps training, but doing it will diversify your arm training, which will undoubtedly benefit you. It is performed as follows: take in right hand dumbbell and rest your left knee on the bench seat. With your left hand, also rest on the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now extend your arm at the elbow until it is fully extended, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

Shoulders

In most deltoid exercises, you hold the dumbbells at a considerable distance from the body, so they seem heavier than the barbell. Therefore, in order to properly work out the muscles, start exercising with not very heavy dumbbells. The exercises below will improve shoulder shape by developing and strengthening the deltoid muscle.

Exercise strengthens the middle and anterior deltoid muscle bundles. To do this, set the back of the bench at a right angle. Take dumbbells and sit down. The knees are bent and the feet are flat on the floor. Bend your arms at a 90-degree angle and spread them apart so that your shoulders are parallel to the floor. The palms are facing forward. Tighten your abs. The back is straight, the loin is tightly pressed against the back of the bench. While maintaining your torso position, raise your arms with dumbbells over your head. Return slowly to the starting position.

The Arnold Press is a basic exercise for developing the deltoid muscles. In this exercise, all three beams are involved, but the main focus is on the middle and front beams. By turning the arms, the rotator cuff muscles are also included in the work: coracohumeral, supraspinatus and infraspinatus. The technique for performing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at the level of the neck, while pointing your palms towards you. Inhale and holding your breath, squeeze the dumbbells up, while rotating your hands at your wrists. At the end of the movement, exhale. Inhale and lower the dumbbells along the same path.

Bent-over dumbbell breeding is the most effective exercise for the posterior bundle of the deltoid muscle. This exercise is the only one that allows you to qualitatively work out the back head of the delta. To do it, take dumbbells and bend forward with your knees slightly bent. Hands with dumbbells down. As you exhale, spread your arms to the sides at the same time. As you inhale, lower your arms to the starting position.

4. Breeding dumbbells to the sides

This is an isolating exercise for working out the middle bundles of the deltoid muscles. You can do it while standing or sitting on a bench. To do this, take the dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. As you inhale, lower your arms to the starting position.

Friends, I am glad to welcome you on the pages of AB! Believe it or not, this is an extreme technical note at 2016 year. And we'll talk in it about lifting a dumbbell with one hand while lying on its side.

After reading, you will learn everything about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and appropriateness of including it in your training program.

So sit back, we're getting started.

Lifting a dumbbell with one hand while lying on its side. What, why and why?

Let's take some garlic :), if I ask you to name the exercises on the shoulders, then most likely it will be the following -,. I'm right? I think yes. The catch is that we have analyzed all of them and it would seem that there is nothing more to consider. However, we always try to somehow surprise our muscles and therefore we take into circulation unusual exercises, so it will be this time and an example for us will be the lifting of a dumbbell with one hand while lying on its side. I am sure you hear about it for the first time and have never done it before. Is it worth it? We will find out further in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

The exercise belongs to the class of insulating with the type of pull (pull) force and has its main purpose to work out the middle beam of deltas.

The muscular ensemble includes the following units:

  • targeted - lateral delta;
  • synergists - posterior delta, supraspinatus muscle, trapezium (bottom / middle), dentate anterior;
  • stabilizers - extensors of the hand, top of the trapezium, levator of the scapula.

A complete muscle atlas presents such a picture.

Advantages

Performing the exercise of lifting a dumbbell with one hand while lying on your side, you can expect to receive the following benefits:

  • targeted, isolated study of the middle bundle of deltoid muscles;
  • relief formation;
  • "Toning" of muscles without significant increase muscle mass delta (relevant for girls);
  • the ability to perform with back problems;
  • the possibility of using it as a "add-on";
  • increased stability of the entire shoulder joint.

Execution technique

Lifting a dumbbell with one hand while lying on its side is an exercise of average difficulty. The step-by-step execution technique is as follows.

Step # 0.

Go to a horizontal bench and lie on it sideways, with your elbows on your arm. (e.g. left elbow)... Take a dumbbell in your free hand with a grip from above and pull it along the body. This is your starting position.

Step # 1.

As you inhale, begin to raise your hand with a dumbbell straight up to a position parallel to the floor (or slightly higher). At the top of the trajectory, linger on 1-2 accounts and additionally press middle delta... Return your hand to the PI while exhaling. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

In move (option lying on the floor) So…

Variations

In addition to the classic version, there are several variations of the exercise, in particular:

  • lying on the floor with the arms fully abducted up;
  • lying on a bench at an angle.

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

  • do not lift your hand too high with the dumbbell up, the best working out of the middle beam is achieved by raising the hand to parallel or slightly higher;
  • lift the dumbbell only at the expense of the deltoid muscles;
  • at the top of the trajectory, linger on 1-2 counts and additionally squeeze the middle beam;
  • don't use a dumbbell heavy weight and ;
  • breathing technique: inhalation - lifting the projectile up, exhalation - lowering the projectile down;
  • numerical training parameters: number of approaches 3-4 , repetitions 12-15 .

We are done with the theoretical side, now let's look at some practical points.

Is a dumbbell lift with one hand lying on its side an effective exercise for the deltas?

The electrical activity of muscles developed in it allows us to judge the effectiveness of this or that exercise. Researchers from ACE Research (USA, 2015 ) revealed that the exercise of lifting a dumbbell with one hand while lying on its side in terms of the effectiveness of the load on the middle delta is comparable to abducting the arm to the side while standing at the crossover block. EMG data are 70% against 74% , which is very high. Thus, the advisability of including in your training program for deltas lifting dumbbells with one hand lying on your side is beyond doubt. The best option will introduce the exercise after basic movements and perform it in the range 3-4 approach to 12-15 repetitions.

Actually, we have finished with the substantive part, let's move on to ...

Afterword

Extreme tech note for 2016 the year was written and in it we talked about lifting a dumbbell with one hand while lying on its side. Do not shy away from this exercise and diversify your workouts with it and you look your "shoulders" will play in a new way.

Well, the official notes are over, and this Friday a surprise awaits you ...

PS: Friends, what kind of shoulder exercises do you have in your arsenal?

PPS: did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

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