Lifting dumbbells with a neutral grip. Overhead Dumbbell Press

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Strong shoulders make the arms more prominent, emphasize the biceps and triceps, help upper body look fit and athletic... Here are some of the best dumbbell shoulder exercises for women, both at home and in the gym.

One main muscle is involved in the formation of the shoulder - the deltoid, and the back of the shoulder is also formed by the trapezius muscle. It should be noted that the shoulders are one of the the most difficult parts of the body in terms of physical development... This is due to the complex structure deltoid muscles, which consist of 3 bundles: anterior, middle (lateral) and posterior. The front bundle is responsible for raising the arms in front of you, the middle bundle for spreading the arms to the sides, the back bundle takes the arms back.

Some of the exercises on the shoulders help to include several muscles in the work at once: these are the so-called basic exercises... These include standing or seated dumbbell presses, so they should definitely be included in your strength training. You can add to the basic exercises and insulatingthat work only one muscle group.

To train your shoulders, do the selected exercises in 4-5 sets of 12-15 reps... Select the weight of the dumbbells in such a way that you can do the required number of repetitions. The dumbbell shoulder exercises listed below can be done at home or at the gym. The deltoid muscles are very easy to injure, so be careful when doing the exercises.

Dumbbell Shoulder Exercises

1. Pressing dumbbells with a straight grip while standing or sitting

The dumbbell press is a basic shoulder exercise, always include it in your main workout. The dumbbell press predominantly uses the middle deltas, but the front and back also take part in its execution. The exercise can be done while standing or sitting.

Stand straight, feet shoulder-width apart, dumbbells held in your hands with a straight grip and raised at eye level. Lift the apparatus up, exhaling at the end of the lift. Take a short pause and lower your arms to the starting position.

Sit on a bench, hold the dumbbells with a straight grip at eye level. Lift the projectile up with an exhalation at the end of the lift. Pause and return to starting position.

• Main working muscles: front and middle deltas
• : triceps

2. Bench press with neutral grip standing or sitting

The neutral grip dumbbell press helps to engage the front delts more. This dumbbell shoulder exercise can be done while standing or sitting. There is also an embodiment with alternate raising and lowering of the arms.

Feet shoulder width apart, dumbbells raised at chin level with a neutral grip. As you exhale, lift the projectile vertically up, take a short pause, while inhaling, return to the starting position.

Sit on a chair with your back straight, dumbbells raised at chin level with a neutral grip. Lift the projectile up as you exhale, after a short pause, return to the starting position.

• Main working muscles: front and middle deltas
• Extra working muscles: triceps

3. Raising arms to the sides with dumbbells standing or sitting

This isolation dumbbell shoulder exercise includes the mid-delts.

Stand straight, feet shoulder-width apart, body slightly forward. Bend your arms and legs slightly. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. Return to starting position.

Sit straight on a bench with your elbows slightly bent. As you exhale, spread the dumbbells to the sides, trying not to change the angle at the elbows. Return to starting position.

• Main working muscles: middle deltas

Another isolating exercise, only now for the rear delta. Sit on the edge of the bench, tilt your body forward. As you exhale, spread your arms to the sides until parallel with the floor, your arms are slightly bent at the elbows. After a short pause, return to the starting position.

• Main working muscles: rear deltas

Isolation exercise for the back delta. Lie horizontally on a bench on your stomach, arms with dumbbells down, elbows slightly bent. As you exhale, raise your arms to a position parallel to the floor, without changing the angle at the elbows. On inhalation, lower it to the starting position. You can change the angle of the bench to include new muscle groups.

• Main working muscles: rear deltas
• Extra working muscles: middle deltas

This is an isolation dumbbell exercise for the front and middle deltas. Stand straight, feet shoulder-width apart, dumbbells in your hands with a straight grip. As we exhale, we raise the projectile in front of us to a position until the arms are parallel to the floor. On inhalation, we return to the starting position.

• Main working muscles: front and middle deltas
• Extra working muscles: trapezius, pectoral muscles

Basic shoulder exercise with dumbbells. Stand straight, feet shoulder-width apart, arms with the projectile are lowered and are near the hips in front. Lift the dumbbells up to the level of the chin, the dumbbells should remain parallel to the floor. Keep your elbows higher than your hands. Hold your hands at your chin for a second and lower them down.

• Main working muscles: middle deltas, trapezius muscle (trapezius)
• Extra working muscles: front deltas

The trapezius muscle is also involved in the formation of the relief of the shoulders. Shrugs are one of the most effective trapeze exercises. Stand straight, feet shoulder-width apart, dumbbells in your arms at your sides. As you exhale, raise your shoulders as high as possible, then while inhaling, lower them to their original position.

• Main working muscles: trapezius muscle (trapezium)
• Extra working muscles: middle deltas

Before doing shoulder exercises with dumbbells at home or in the gym, be sure to warm up your muscles. Shoulders prone to injury, therefore, follow the technique of performing the exercises and do not force the load. See also selection best exercise for the chest with dumbbells.

Hammer bends are one of the classic exercises for the development of biceps and shoulder muscles. It helps to make the biceps volume and relief, as well as increase the width of the forearm in a short time. The exercise is also known as the hammer or hammer.

Features of the exercise

With dumbbells with a neutral grip or hammers are trained:

• biceps;
• brachialis (brachial muscle);
• brachioradialis (brachioradialis muscle);
• round pronator.

Distribution of the load on the muscles during the exercise.

One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as a basic exercise, but this is not entirely true. The muscle groups being developed are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.

The main advantage of this type of flexion is that it allows you to increase the overall muscle mass hands. The development of muscles occurs in a complex manner, and you will definitely be pleased with the end result.

The grip you use directly affects which muscles receive the main load. Before starting a workout, pay attention to the following nuances:

• The more the palm looks down, the greater the load on the brachialis.
• The more the palm is turned up, the greater the load on the biceps.
• A neutral grip, with the palms facing each other, evenly loads both of these muscles.

When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.

Execution technique

How to do the exercise correctly? First you need to find the right weight for the dumbbells. It is usually recommended to work with a weight that allows you to do 8-10 reps.

If you are an experienced athlete, then you can choose a super heavy weight for 4-6 reps, and do the last lifts, helping yourself with your core. But this practice requires a perfectly honed movement technique. It is necessary to violate this very technique skillfully, understanding the process of muscle work. Otherwise, there is a great risk of getting grass.

Technique for performing hammers while standing and sitting.

Correct execution hammer bends looks like in the following way:

1. After you decide on the load, take the starting position. Stand straight with your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
2. Fix your elbows on the sides of your torso. Make sure they do not move forward or backward during the exercise.
3. Take dumbbells with a neutral grip. A neutral grip means the dumbbell palms are facing each other.
4. As you exhale, raise your arms to almost shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs somewhat earlier than the hand touches the shoulder. Bringing the forearm to vertical position, you release the load from the biceps and transfer it to the tendons. Therefore, the arms must be raised without bringing the forearms to a vertical position. Try to concentrate on the exercise and be aware of the muscle work. This is a very useful skill for an athlete. Stay at the top peak point for a few seconds.
5. Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your arms again.
6. Repeat the required number of times (8-12), take a break and do 2-3 more approaches.

The hammer can be done while sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.

If the above exercise seems too difficult for you, you can simplify it a little. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually, lifting dumbbells at the same time is easier, since it is easier to coordinate movements in this case.

Exercises for the hands will be most effective if, when performing them, a number of simple rules... To improve your workout results, pay attention to the following recommendations:

• Start each session with a warm-up. Rotational movements in the joints and vigorous warming up of the arm muscles will make further lifting of the dumbbells less traumatic.
• Make sure that during the approach the position of the dumbbells in your palms does not change, and each subsequent lift was performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
• Avoid unnecessary movement during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the session less effective.
• Train at a moderate pace and do not take unnecessary pauses. Finish with a stretch on the target muscles.

While mastering the hammer, it is better not to unbend your arms to the end at the bottom point. This will keep the muscles tense throughout the exercise.

Hammers are an exercise that increases the volume and definition of the biceps in no time. When combined with other hand exercises, you can achieve amazing results.

This is one of the most basic deltoid muscle building exercises. It will help you gain mass and strength. shoulder girdle, will make the shoulders wider and give them all the desired rounded-convex shape.

The dumbbell press is one of the most popular exercises in bodybuilding. According to many professionals, it is almost impossible to "pump" deltoid muscles without dumbbell presses. Most trainers believe that this exercise, first of all, loads the front bundles of the deltoid muscles, secondly, the middle bundles of deltas are already connected to the work, and the back of the shoulder receives a completely insignificant share of the load.

The difference between the barbell press and the dumbbells is that the amplitude and trajectory of the dumbbell press is much larger, which means that the muscles get more load and work better, which is undoubtedly a big plus for this exercise.

Exercise methods

1. Press dumbbells overhead standing and sitting

Take dumbbells, stand up straight, or sit on a bench. In the initial position, the dumbbells are at eye level or slightly lower. The elbows are turned to the sides. The forearms are vertical. Deflection in the lower back. As you exhale, squeeze the dumbbells up, connecting them slightly above your head. While inhaling, smoothly return to the starting position.

During the exercise, carefully control the trajectory of the dumbbells. Be sure to bring them over your head, this will increase the dynamics of muscle work. Hands should move in the same plane.

1. Standing overhead dumbbell press.
2. Seated overhead dumbbell press.

2. Press of dumbbells overhead with a neutral grip

Take dumbbells and hold them in your arms bent at right angles at shoulder level. The forearms are perpendicular to the floor. As you exhale, perform an overhead dumbbell press. As you inhale, lower the dumbbells to your shoulders.

Exercise options:

1. Standing overhead dumbbell press with a neutral grip.
2. Standing alternating overhead dumbbell press with a neutral grip.
3. Standing neutral grip dumbbell press with one hand overhead.
4. Seated neutral grip overhead dumbbell press.

There are many different exercises, many nuances and subtleties in the technique of their implementation. One of these nuances is the type of grip that is used when performing a particular exercise. And really, how to take the bar correctly, how to put your palm on the horizontal bar, from below or from above, and at what width do you need to keep your hands on the bar?

What do they use different grips for?

Different grips are used to pump muscles from different angles, more concentratedly affecting a particular area. muscle group... By changing the grip, you change the groups of muscles being worked out.

Thus, it turns out that there is no universal answer to the question: Which grip will be correct or which grip will be more effective. In most cases, the choice of grip will depend on the specific exercise and on the goals that you set for yourself when performing it.

Types of grips.

So what are the grips? Depending on how the palm holds the bar or bar, there are three types of grip:

Straight or overhand grip.

Also called a pronated grip, from the word pronation, which means a rotational movement inward. In the position when the hands are down, with this grip, the palms will look back.

Neutral or parallel.

In the position when the arms are down, with this grip, both palms are turned to the body and look at each other. Grip on the horizontal bar is also called neutral, when the palms are facing in opposite directions.

Reverse or bottom grip.

The so-called supinated grip, from the word supination, which means a rotational movement outward. In the position when the arms are down, with this grip, the palms will look forward.

When performing exercises, the distance of the arms from each other has great importance, therefore, depending on the width of the installation of the hands, the grips are also divided into three types.

Narrow grip.

With this grip, the arms should be placed already shoulder width apart. The amplitude of movement with a narrow grip is the maximum, which favorably affects the result. However, using narrow grip, you often use non-target muscles, such as triceps, which take some of the load on yourself and the effect of the exercise decreases.

Medium grip.

With this grip, the arms are shoulder-width apart. Medium grip the most common, considered classic and often serves for a complex study of the muscles involved in the exercise. Ideal for beginner athletes.

Wide grip.

A wide grip is a grip when the arms are wider than the shoulders. With this grip, you can focus on the target muscle. However, this grip often reduces the effectiveness of the exercise, since it significantly reduces the range of motion.

According to the position of the thumb when gripping, the grips differ into closed and open, or safe and dangerous, respectively.

Closed grip.

In this version, four fingers hold the bar or bar on one side, and the thumb holds it on the other side, as if wrapping it in a ring. When performing exercises with a barbell, this type of grip is usually used, since with its help it is safe to hold the projectile. When performing exercises on the horizontal bar, it allows you to more tenaciously hold on to the crossbar.

Open grip (monkey, army).

This grip option is that the bar or crossbar is gripped not with four fingers, but with all five. Thumb in this case, it does not hold, but simply touches the projectile. This grip is believed to help squeeze out more weight... However, since the projectile can jump off the hand, it should be used with great care. In exercises with dumbbells, such a grip is generally not recommended. When pulling up on a horizontal bar, this grip is used by quite a few people, on this projectile this grip is also called monkey or army grip.

So let's take a look at what grips are used on various shells.

Grips when training with a barbell.

When performing exercises with a barbell, a closed grip is often used, which allows you to clearly fix the projectile in your hands. But still, there are some athletes who are more comfortable holding the bar with an open grip. This mainly applies to back barbell exercises and presses, especially the bench press, but since it is not safe, it is better to use a closed grip.

Choice of direct or reverse grip often caused by the exercise itself, but different grip widths are often used when training with a barbell. All kinds of presses and deadlifts are often recommended to be performed with different grip widths, which contributes to a more complete study of the target muscles.

Grips when training with dumbbells.

Dumbbells should always be held in a closed grip. Unlike the barbell, in exercises with dumbbells, it is possible to change the grip right during the exercise, this is often used. Holding the projectile at the starting point with one grip, we change it to another at the end point.

An example of changing the direct, neutral or reverse grip is the Arnold press or the lateral dumbbell raises when we supinate or pierce the dumbbells while pressing to the top point. In exercises with dumbbells, the grip width is the distance between the arms, which is also customary to change in some exercises, bringing the arms together at the top and spreading them at the bottom, for example, when pressing the dumbbells while lying down.

The ability to use these techniques gives the dumbbells an advantage over the barbell, which allows a more varied effect on the muscles and, ultimately, has a beneficial effect on their development.

Grips when pulling up on the horizontal bar.

This is where all sorts of variety of grips are used, so it is with pull-ups on the horizontal bar. How exactly you grab the crossbar depends on what you get as a result. Different grips will help athletes with varying degrees of fitness to achieve the desired result.

The use of the reverse grip helps beginners to master the pull-ups, as it makes it easier to perform the exercise due to the fact that stronger biceps are included in the work and relieves some of the load from the back. The width of the grip helps the veteran athlete concentrate the load on specific areas of the back and work the target muscles.

As you can see, the different grips are an important part of training processso it is advisable to take the time to learn how to apply them in different situations. Knowledge of the subtleties and features different types grip, putting them into practice, will help diversify and improve your workouts, which in turn will help you achieve the result you want.

Suppose that you are not able to walk in gymbut 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 what you would have achieved in the gym. Combine power training with cardio exercises and flexibility training, and then, you will be assured of success.

Chest

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 horizontal bench, an incline, or a bench with a negative slope. Thus, you can shift the load to the middle, top, or bottom. 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. shoulder joint... It is also important to find the right dumbbell weight. 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 brought together. 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 the starting position.

With this exercise, you can increase your chest volume. 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 of the front of the body more, so the muscles of the back are often underdeveloped, which leads to a stoop. 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 the dumbbell with your right hand in a 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.

Shrugs - an exercise that is aimed at training 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 exercises with a barbell are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, using 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 will receive 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 receive the greatest load, back surface hips and lower back. 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 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 common mistakes when 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 jointwhile 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 dumbbells over the barbell is in the increased amplitude of the hand rotation, 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), the 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 gets 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 slightly and rest your right elbow on the inside of your 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. Dumbbell curls on Scott's bench

The Scott Bench Dumbbell Curl is an exercise for targeted biceps training. The advantage of this exercise is that it excludes the use of chitting, so the biceps brachii 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 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 done while lying or sitting. We propose to consider the execution option french press lying down. 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 perform it, take dumbbells and bend forward, bending your knees slightly. 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.