Lifting dumbbells through the sides is the best exercise for deltoid muscles

To train the shoulders, there are several basic exercises. These are various presses and dumbbells and barbells, dumbbell lifts across the sides in the slope and standing. Each exercise is effective and can be used both separately and super series.

Basic exercises

One of the basic exercises to increase the volume of the shoulders is a press of dumbbells. The starting position can be different, both standing and sitting on the bench. The first approach should always be carried out with small dumbbells to warm up and prepare for the working weight the main working muscle, ligaments and joints.

The technique of exercise is the movement of dumbbells up. In the initial position, the dumbbells are at the shoulder joints, the palms pointing towards the mirror. On exhalation, straighten your hands, so that in the final position the brush is above the shoulder. Do not allow the elbow joint to work.

The press with the bar is carried out in the same way as with dumbbells. It is necessary to control the elbows and take them forward.

Lifting dumbbells through the sides

The most common exercise for training deltoid muscles in the gym. It is performed with small dumbbells, but for more repetitions. The technique of performing and controlling movement throughout the exercise is important here.

Muscles involved in work are deltas (front and middle fascicles). Lifting dumbbells through the sides up involves trapezius muscles.

The position of the body at the beginning of the exercise can be either standing or sitting, back straight, in the hands of a dumbbell.

Technique of performance: on exhalation perform lifting dumbbells through the sides to the shoulder joints. On inhalation slowly return.

Recommendations for implementation

Do not allow the full extension of the arm during the entire exercise, keep the elbow joints slightly bent. To use the maximum muscle fibers of the deltoid muscle, the hand should be unfolded upwards with little fingers. This position of the hands will ensure a uniform load on both the front beam of the delta and the middle beam.

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

Lifting dumbbells through the sides is not the easiest exercise. During the entire movement it is necessary to monitor the position of the back (it should be even), the chest and shoulders (straightened and uncovered). Do not let dumbbells lift above the shoulders, although this option is allowed if you want to include the trapeze in the work.

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

Follow the position of the elbow joint, the movement begins precisely with it. The brush follows after and in the final position is below the elbow.

Training of the rear beam deltas

Lifting dumbbells through the sides in the slope employs a back beam of delta and trapezium. Exercise can be performed from the starting position standing or sitting. In the standing position in the slope, the back muscles also participate in the work. In the initial sitting position, the delt work is more isolated. This option is more complex and requires maximum concentration during its implementation.

Technique of execution

Standing in a slope, the head is lifted, on exhalation to make lifting dumbbells to level of ears. On inhaling, slowly lower your hands down. The technique is similar to the previous exercise and is performed in exactly the same way, but standing in the slope. Thumbs are directed to the floor, little fingers in the ceiling, to exclude movement in the elbows.