As soon as this movement is not called. Wiring while standing, abducting dumbbells while standing to the side, breeding the forearms while standing, abducting the forearms, swinging with dumbbells while standing. For simplicity, we will designate it as “raising hands while standing on middle delta", But it is anatomically correct to call it lateral abduction. The number of techniques performed by athletes is even more diverse. Some argue that you need to contrive so as to raise your shoulders and take the dumbbells in an arc. Others - in no case bring the dumbbell above the elbow. Still others allow cheating, while others are strictly against it. Fifths generally believe that movement causes the nerves to be pinched 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 traps in the process of work.

In fact, dumbbell breeding is rarely the cause of injury, except in a very terrifying technique. Individual athletes may throw weights to the head, raise their arms too high, swing aggressively, and rotate their arms back at the shoulder joint during movement. They are seriously at risk, but not muscle tear, as is commonly believed, but stretching of the ligaments and subsequent inflammatory processes.

The problem with shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, lifting our shoulders and overstraining the traps, carry bags on one shoulder for a long time, stretching one half of the body and involuntarily contracting the other, and often make sharp raises of our arms up without warm-up. This leads to overloading of the joints.

Let's say a person has never exercised. He comes to the gym and begins to perform the bench press, press in the simulator, sitting, standing, a couple more presses, but with dumbbells. In all of them, the deltoids work and the joint is involved. It is enough to overwork and make an awkward movement and you can get a tear or stretch. Ironically, injury occurs most often on the last exercise, and it's not some heavy bench press, but an isolating dumbbell swing while standing or a sideways arm with a cable. The reason for this is not the movement itself, but the overload of the joint.

Beginners are not recommended to do more than 2-3 bench press exercises in one workout. If there are too many exercises, it is better to leave abductions or swings for an easy session, and not do it when the body has already received sufficient load. Ideally, the workout should include 1 heavy, 1 auxiliary press, and one lying or standing arm abduction. Only then will the volume be adequate.

Of great importance are also anatomical features... 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 of weights and start literally with 2-3 kg.

Injuries are often accompanied by inflammations that are not localized, but spread throughout the muscle bundle. Often they also affect the nerves, which increases the pain. A doctor should be responsible for diagnosing shoulder injuries. Home treatment based on guesswork is not going to get you anywhere.

Some of them have already been mentioned. The shoulders "suffer" usually due to excessive physical form the zeal of the athlete. Simply put, everyone wants to pump them up faster, as they give the figure an athletic look and therefore turn the workout of any part of the body into "shoulders". This is not rational and leads to injury. A beginner athlete should not swing his shoulders on the same day with his chest and back.

There are two basic rules for creating a split for beginners:

• If you are doing a standing or seated press on shoulder workout day, it does not need to be attached to your chest or back. Do shoulders and legs like athletes old school and stay healthy;
• If there is no bench press in the workout, but there are only abductions and a lift-broach, then do shoulder work on the day of light bench press along with work on the triceps

Training shoulders with a back only makes sense if they really have nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed according to the principle of "pumping injuries". But this is not typical in fitness. Rather, it is a powerlifting approach.

Important: if a beginner is not yet doing a split, hand abductions can replace the 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 front and rear beams. deltoid muscles... The front beams raise the arms, the back ones are taken back. It's simple - you do not need to allow a swing with a clear emphasis on bringing the shoulder blades and swing forward with a swing of dumbbells in front of the chest. Shifting and cheating options are loved by bodybuilding pros for just one reason. These people train for years, sometimes decades. Their muscles are difficult to "pierce" and surprise. Therefore, they use such strange methods for the layman.

Important: This exercise is rarely done first in a workout. shoulder girdle, but almost always requires articular warm-up. If you have done standing and lying presses, you just need to perform a few rotations in the shoulder joint, bringing the arm back. Those who have not done it require a full warm-up, with light body bar presses, abduction with rubber or without weights.

How to do the movement:

1. Stand directly in front of the mirror so that you can see your movements;
2. Take dumbbells of the minimum weight in your hands, but such that it is felt;
3. Take your forearm to the side, along an arcuate trajectory, raising the elbow to the side, but not above the shoulder;
4. The elbows are slightly bent;
5. Dumbbells in the hands unfold in the same direction as the movement;
6. When we move our hands to the sides, the little finger is at the top, thumb- below, this causes the dumbbells to turn;
7. Raising and lowering are performed smoothly and slowly, without cheating with 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 repetition or static, that is, holding the 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 legs, bounce or make movements with the body, too much weight has been taken, and you need to reduce it.

One-arm abduction is an option for those struggling with muscle imbalances or suffers 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 from both sides for the same number of repetitions.

Excessive lateral tilt should be avoided in order to avoid pinching the nerve and not provoke an inflammatory process.

Movement features

The following are the features of the exercise:

1. This is an isolating movement for the muscle, you do not need to take huge dumbbells, and try to push them up as you can;
2. The weight is selected individually, strictly so that it is possible to raise it by reducing the middle bundle of the deltoid, and not including the trapezium and muscles of the body and legs in the work;
3. If cheating cannot be removed at all, you need to make a movement in the "sitting on a bench" position with your back pressed against the back;
4. There is no way to develop a technique? Try to stretch rubber shock absorber to the side along the trajectory of the dumbbell abduction. Take the lightest. The tape will teach you how to turn off their trapezius muscles

The list of mistakes for beginners and professionals is almost the same:

1. The desire to pump muscles as quickly as possible, and the choice is too heavy dumbbells that will certainly interfere with the exercise correctly;
2. Exit on toes, rolls along the foot, change in the position of the legs;
3. Execution of movement due to the inclinations of the body;
4. Starting position with the back tilted back;
5. Changing the trajectory of movement, throwing dumbbells to the head;
6. Uneven rise to the right and left. If you have a curvature of the spine, perform a one-arm movement;
7. Flexion in hip joint tilted forward;
8. Changing the angle in the hip joint with fatigue;
9. Turning on extra muscles as you get tired

Shoulder swings are often done with a drop set to induce massive pumping. This is only permissible if the athlete is experienced and can hold starting position throughout the exercise.

For those who work with cheating, we can recommend smooth leads on the lower block of the crossover. This will help get rid of unnecessary jolts and other movements and will improve your technique almost instantly. The exercise must be performed regularly, then with its development there will be no big problems.

Swinging dumbbells to the sides while standing - execution technique

Exercise develops the midsection of the deltoid muscle, the supraspinatus muscle located under the deltoid muscle, and upper part trapezius muscle.

Starting position

Stand up straight, straighten your shoulders, back straight, feet shoulder-width apart. Take dumbbells in your hands neutral grip(palms look at each other). Lower your arms along your body and bend them slightly at the elbows. There are three options for the position of the hands at the bottom point. In the first version, the hands are located on the sides, in the second, they are located in front of the hips, in the third, the hands are held behind the buttocks. The middle part of the deltoid muscle consists of several bundles, converging on humerus... For a better study of all beams, it is advisable to change the position of the hands in the starting position (on the sides, behind the buttocks, in front of the thighs).

Trajectory of movement

From the bottom point, arms with dumbbells should be lifted slowly, without jerking. There are two options for performing the exercise, which differ in the position of the hands at the highest point. The load on the middle bundle of the deltoid muscle is maximum when the dumbbells are parallel to the floor, in this position the deltoid muscle does the main work.

If you raise your arms above your shoulders, then the upper part of the trapezius muscle is included in the work and part of the load is transferred to it. Therefore, if you want to maintain the load on the deltoid muscle, the lift must be completed at shoulder level, if you want to use the trapezius muscle, then raise your arms higher to the level of the crown. At the top, take a short pause and slowly lower your arms to the starting position.

Note

At the beginning of the exercise, resistance to movement is minimal. Gradually, it rises to the maximum. It is recommended to use not very heavy dumbbell weights. This will allow you to perform more accurate movements necessary for full impact on the middle part of the deltoid muscle, especially in the initial phase of the exercise.

For greater efficiency, you should also hold your hands at the top point. Keeping your arms slightly bent at the elbows and wrists all the time will give you a much better impact on the lateral heads of your deltoids. When you lift the dumbbells, twist your hands so that the little finger at the top of the movement is above the thumb. Perform this procedure in reverse order when lowering the dumbbells.

If the dumbbells at the moment of movement are located exactly on the sides of the body, then the load falls on the middle bundle of the deltoid muscle. If they are in front of the hips, then the front beam is included in the work, and if the lift occurs due to the buttocks, then part of the load is taken over by the rear beam.

Execution technique

• Stand up straight, holding dumbbells in lowered hands, arms at the elbows slightly bent.
• Lift the dumbbells to the sides at the same time until they are flush with the crown.
• Slowly lower the dumbbells down to the starting position

There are several basic exercises. These are various presses and rows 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 as a super series.

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 dumbbells.

Technique of execution: as you exhale, lift the dumbbells through the sides to the shoulder joints. Slowly return as you inhale.

Do not fully straighten 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 an even load on both the front delta beam and the middle one.

For a change training process you can change the position of the hand and turn your thumb up. In this case, the load will shift to the front delta beam.

Not the most easy exercise... Throughout the entire movement, it is necessary to control the position of the back (it must be flat), chest and shoulders (straightened and opened). Do not allow the dumbbells to be lifted above the shoulders, although this option is allowed if you want to include the trapeze in the work.

The trajectory of movement should be maximum - lifting to shoulder level, lowering to a position where the muscle is still in work and is not relaxed. Perform the exercise until a burning sensation in the muscle is felt.

Monitor the position elbow joint, the movement begins with him. The hand follows and in the final position is below the elbow.

Rear beam deltas training

Lifting dumbbells through the sides in an incline uses the back beam of the delta and can be performed from a starting position, standing or sitting. In a standing position in an incline, 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 complicated and requires maximum concentration of attention during its implementation.

Execution technique

Standing in an inclination, the head is raised, as you exhale, lift the dumbbells to the level of the ears. While inhaling, slowly lower your arms down. The technique is similar to the previous exercise and is performed in the same way, but while standing in an incline. Thumbs up hands are directed to the floor, little fingers to the ceiling, exclude movement in the elbows.

There are many exercises for training the deltoid muscles. Standing dumbbell breeding or wiring is one of them. This is technically a simple move, but it is often done incorrectly. As a result, a person not only does not receive desired result but can also injure the shoulder.

Muscle work

In this exercise, the shoulder muscles work in isolation. The main load falls on the middle or lateral bundles of deltoids. Deltas are small and easily injured. Therefore, when performing exercises, it is important to select weights carefully, without unnecessary haste. Correct execution of movements is also a prerequisite.

If you do dumbbell breeding while standing or sitting in violation of the technique, then load the non-target muscles and increase the risk of tears and sprains.

Shoulder vulnerability

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

The deltoids are not very well located. When moving, the tendons rub against the bone, gradually erasing their surface. This leads to inflammation of their membranes. Tears occur due to not correct technique, poor warm-up and other irregularities. But the inflammation is due to such features of the shoulders.

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

Another reason that deltoids are most often injured is their congestion.

When exercising in the hall, deltas work during all barbell presses and dumbbells, breeding at all angles. Therefore, when you swing your chest, your shoulders work. You swing the triceps with the base - they work the same. You do push-ups on the uneven bars or pull-ups - and then your shoulders turn on. In the first case, of course, more. When pulling up, the back bundle of deltoids is involved. In any case, spreading hands on such days is not a good idea.

Delta training rules

In order for the shoulders to serve us longer and better, you need to adhere to certain recommendations when you do the raising of hands with dumbbells while standing (it is better not to do it while sitting, since the legs in this position will interfere with the correct reduction of the dumbbells):

• Dose the load. If you had a bench press, spreads and other presses today, you cannot train the front and middle deltoid bundles.
• If today you did back exercises, then you loaded the back deltoids. Train the front and middle bundles if you want to do deltoid muscles on this particular day.

The best shoulder workout option is leg day. On this day, purely legs work, and on the shoulders you can give a complex load, starting from a bench press, and ending with raising dumbbells while standing.

Dilution technique

To begin with, remember that lifting dumbbells through the sides (wiring) is aimed at strengthening and training the lateral (middle) bundle of deltoids. If you do this exercise incorrectly, the load is transferred to the front beam. And if it is completely wrong - then to the back (you need to try for this).

If performed incorrectly, raising the dumbbells to the sides while standing redistributes the load on the upper part of the trapezius muscles, which is not good. Breeding dumbbells to the sides - isolated exercise for a lateral beam of deltas, and nothing else.

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

The technique for performing the exercise is as follows:

1. Choose a place in front of the mirror, you will need to face it. Take a small weight - 3-4 kg. Now we will learn how to properly swing with dumbbells while standing. By the way, the correct name for the exercise is dumbbell breeding through the sides while standing, but it is often called wiring and swinging and much like that.
2. Spread your shoulders, put your feet hip-width apart. Look straight into your face in the mirror. Bend your arms slightly at the elbows (the angle remains unchanged throughout the entire exercise) and lower them to the sides of the body. The hands will come out slightly forward as your elbows are bent.
3. The dumbbells must be taken so that the palms are turned towards the body. This is the starting position.
4. Now attention: we start abduction so that the elbows are turned back and up. Raise your hands to parallel with the floor. Some call this exercise "jugs" because the movement is like pouring water out of jugs. If your elbows are not pointing up, you will not turn your arms so that water spills out of the jugs. Imagine that dumbbells are jugs.
5. Hold this position for 1-2 seconds and lower your arms back.

Repeat the light abduction 10-15 times to warm up. Then work with the correct weights.

We do the abductions of the arms without jerking, exclusively by the effort of the deltoids, without changing the angle of flexion at the elbow. We stop when the hands reach a line parallel to the floor.

Using one dumbbell

Dumbbell swing to the sides while standing can be done with one dumbbell. When the second one is busy, or there is only one dumbbell with this weight in the gym, the one-arm option will help you out a lot. We recommend that you hold on to some kind of support with your other hand in order to exclude unnecessary vibrations of the body.

Lateral lifts of dumbbells with one hand, as well as breeding, are more convenient to do while standing, rather than sitting.

Features of the exercise

Below are a few things to look out for when incorporating exercise into your training program:

• The lifting of the dumbbells to the sides (spreading) is done with a precisely adjusted weight. If the weight is small, you will not get the effect. If it is large, the technique will suffer - you will bend your elbows even more to facilitate the exercise.
• If you raise your arms with dumbbells higher than parallel to the floor, the trapezius muscles are included in the work. Do this if you have a trapeze workout in your plans.
• If you swing your arms with your elbows down, the load will be distributed between the front and middle bundles of deltoids. As a result, you will not upgrade either one or the other.
• If you cheat with your hands, for example, with a jump, there will be no sense either. Damage the tendons faster.
• Raising the arms is done on exhalation, and you return to the starting position on inhalation.
• On the last repetition, you can linger at the top point for 5-10 seconds. This will strengthen your shoulders.
• To check the technique of the exercise, take one approach, standing sideways to the mirror. Pay attention to whether you are slouching. Is the lower back arched correctly?
• For greater efficiency you should not relax the muscles at the lowest point and lower the dumbbells on the hips. Keep them at some distance so that the deltoids do not rest during the exercise.
• There are no hands during the abduction of supination. The arms are fixed. Only the shoulders work. The hands are slightly lower than the elbows. This position will allow you to "pour water out of the jugs" at the top.

Major mistakes

As soon as people do not swing their arms up and down! Sometimes it looks very ridiculous and funny.

Often, beginners do hand raises, lowering their elbows down, not realizing that they are swinging at all.

Raising dumbbells while standing with straight arms is also a serious mistake. With this technique, the elbow is exposed to unnecessary stress. This should not be done. In this position, it is difficult to control the correct movement of the shoulder.

Lifting dumbbells over heavy sides is a common occurrence in any gym... Beginners want to show their best side, as a result of which they break the technique and only make it worse.

Therefore, if you feel that something is going wrong and raising your arms turns into strange body movements in which you feel anything but deltas, do not hesitate to seek advice from a coach or a more experienced friend. After all, you came to the gym for strength and health, and not in order to become like a little chicken that wants to take off and flaps its wings.

Now we will consider this essential exercise for our deltas like standing dumbbell swings or side raises with dumbbells. This is not a tricky exercise, it makes your shoulders expand and also gives them a nicely rounded shape.

What is the peculiarity of this exercise? In the articles where I told you how to train the rear deltas, I mentioned a certain feature of exercises on the deltas, 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 frontal. Our exercise applies to the pulling group, which works out the middle and back part our deltas. Many doing 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 what you want, it participates exclusively in the work shoulder joint, and the elbow at this time is in a fixed position and does not participate in the work. Many people know that if one joint is involved in the work, then the exercise is isolating, 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 the deltoid muscles.

The advantage of this isolation is that you can work out a certain muscle group very well, while losing a minimum of effort. And the minus is that such exercises are less strength. If the exercise is less basic (strength), it uses fewer muscles, therefore, it contributes much less to building muscle mass.

A bad and negative load on the shoulders arises from the fact that the technique of performing the exercise is disrupted. One of the most popular violations, not only in this exercise, is “cheating”. This violation of the technique occurs when a person takes too much weight and in order to do a certain number of repetitions, he begins in every possible way to help his body push the weight to the top point. Accordingly, when we help with the body, we include additional muscle groups and the load on non-target muscles is reduced.

TECHNIQUE OF EXERCISE EXERCISE "RAISING HANDS WITH DUMPS THROUGH THE SIDE"

1. Take dumbbells, feet shoulder-width apart. Bend your body slightly forward, lower your shoulders down, thus allowing you to stretch the trapezoid. Bend your elbows slightly to reduce breaking stress on your joints.

2. Inhale and then gently lift the dumbbells to the highest point. Do not raise your arms above shoulder level. If you do this, the trapezius muscles will be additionally included in the work, but since the exercise is aimed at the deltas, accordingly, you need to do it 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 arms 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, gently lower the dumbbells to their original position. At the lowest point, I advise you not to lower the dumbbells completely, as this relaxes the muscles, and we need them to be constantly kept in tension so that the load is more effective.

EXERCISE TECHNIQUE TIPS

1. You need to soberly assess your capabilities. You can not take too much weight, because due to heavy weight a violation of the technique will follow, and therefore, either the exercise will not bring any sense, or you will get injured. So evaluate your strength abilities and take a weight with which you can adhere to the correct exercise technique and can do at least 10 repetitions.

2. Do not raise your arms above your shoulders so as not to engage the trapezius muscles of the 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 bend 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 swing with dumbbells to the sides while standing or raise your arms through the sides.