As soon as this movement is not called. Standing wiring, standing dumbbell abduction to the side, standing forearm abduction, standing forearm abduction, standing dumbbell swings. For simplicity, we will designate it as “raising the arms while standing on the middle delta”, but it is anatomically correct to call it sideways abduction. The number of techniques performed by athletes is even more diverse. Some argue that you need to contrive in such a way as to raise your shoulders and take the dumbbells in an arc. Others - in no case should the dumbbell be raised above the elbow. Still others allow cheating, while others are strictly against it. Fifths generally believe that the movement causes pinching of the nerves 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 trapeziums in the process of work.
In fact, dumbbell raises are rarely the cause of injury, except in cases of downright terrifying technique. Individual lifters may throw weights to the head, raise their arms too high, swing aggressively, and rotate their arms backwards at the shoulder joint during the movement. They are at serious risk, but not with muscle strain, as is commonly believed, but with sprains and subsequent inflammatory processes.
The problem with the shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, raising our shoulders and straining the trapezium, we carry bags on one shoulder for a long time, stretching one half of the body and involuntarily contracting the other, and often do sharp arm lifts without warming up. This leads to overload of the joints.
Let's say a person has never exercised. He comes to the gym and begins to perform bench press, bench press in the simulator, sitting, standing, a couple more presses, but with dumbbells. In all of them, the deltoid work and the joint is involved. It is enough to overwork, and make an awkward movement, and you can get an anguish or sprain. Ironically, the injury occurs on the last exercise most often, and this is not some kind of heavy press, but an isolating swing with dumbbells while standing or moving the arm to the side with a cable. The reason here is not in the movement itself, but in the overload of the joint.
Beginners are not recommended to do more than 2-3 exercises of the bench plan in one workout. If there are too many exercises, it is better to leave the leads or swings for an easy session, and not do it when the body has already received a sufficient load. Ideally, a workout should include 1 heavy press, 1 assisted press, and one lying or standing abduction. Only then will the volume be adequate.
Anatomical features are also of great importance. 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 and start literally with 2-3 kg.
Injuries are often accompanied by inflammation, which is not localized, but spreads throughout the muscle bundle. Often they also affect the nerves, which increases the pain. Shoulder injuries should be diagnosed by a doctor. Home treatment based on guesswork will not lead to anything good here.
Some of them have already been mentioned. Shoulders "suffer" usually due to the exorbitant physical form of diligence of the athlete. Simply put, everyone wants to pump them up faster, as they give the figure an athletic look and therefore turn the training of any part of the body into “shoulders”. This is not rational and leads to injury. A novice athlete should not swing his shoulders on the same day with his chest and back.
There are two main rules for compiling a split for beginners:
- If you are doing standing or seated presses on the day of your shoulder workout, it does not need to be attached to your chest or back. Do shoulders and legs like old school athletes, and stay healthy;
- If there is no bench press in the workout, but only abduction and lift-pull, then do the shoulder workout on the day of the light bench press along with the work on the triceps
A shoulder-back workout only makes sense if there is really nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed on the principle of “injury pumping”. But in fitness, this is not typical. Rather, it is a powerlifter's approach.
Important: if a beginner does not yet do a split, arm abductions can replace him with a 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 anterior and posterior bundles of the deltoid muscles. The front bundles raise their arms, the rear bundles take them back. It's simple - you do not need to allow a swing with a clear emphasis on bringing the shoulder blades together and a swing forward with a swing of dumbbells in front of the chest. Variants with a shift in emphasis and cheating are loved by bodybuilding professionals for one reason only. These people train for years, sometimes decades. It is difficult to “break through” their muscles and surprise them with something. Therefore, they use such strange methods for the layman.
Important: This exercise is rarely performed first in a shoulder girdle workout, but almost always requires a joint warm-up. If you have already done bench and bench presses, you just need to perform a few rotations in the shoulder joint, bringing the arm back. For those who haven't done, a full warm-up is required, with light presses with a bodybar, leads with rubber or no weights.
How to perform the movement:
- Stand directly in front of the mirror so that you can see your movements;
- Take dumbbells of the minimum weight in your hands, but such that it is felt;
- Take the forearm to the side, along an arcuate path, raising the elbow to the side, but not higher than the shoulder;
- Elbows slightly bent;
- Dumbbells in the hands unfold in the same direction as the movement;
- When we bring our hands to the sides, the little finger is at the top, the thumb is at the bottom, this causes the dumbbells to turn;
- Raising and lowering are performed smoothly and slowly, without cheating by 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 high reps or statics, that is, holding 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 feet, jump or make body movements, you have taken too much weight, and you need to reduce it.
One arm abduction is an option for those struggling with muscle imbalances or suffering 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 on both sides for the same number of repetitions.
Excessive tilt to the side should be avoided to avoid pinching the nerve and not provoking an inflammatory process.
Movement features
Below are the features of the exercise:
- This is a muscle isolating movement, no need to take huge dumbbells and try to push them up as best you can;
- The weight is selected individually, strictly so that it is possible to lift it by reducing the middle bundle of the deltoid, and not including the trapezium and muscles of the body and legs;
- If cheating cannot be removed at all, you need to make a movement in the “sitting on a bench” position with your back pressed to the back;
- There is no way to develop a technique? Try to stretch the rubber shock absorber to the side along the abduction path of the dumbbell. Take the lightest one. The tape will teach you how to turn off their work of the trapezius muscles
The list of mistakes for beginners and professionals is almost the same:
- The desire to pump muscles as quickly as possible, and the choice of too heavy dumbbells, which will certainly interfere with the exercise correctly;
- Exit on toes, rolls on the foot, changing the position of the legs;
- Performing movement due to the inclinations of the body;
- Starting position with the back tilted back;
- Changing the trajectory of movement, throwing dumbbells to the head;
- Uneven lift right and left. If you have a curvature of the spine, perform the movement with one hand;
- Flexion in the hip joint with an inclination forward;
- Changing the angle in the hip joint as you get tired;
- Inclusion of extra muscles as you get tired
Shoulder swings are often done as a drop set to induce massive pumping. This is only acceptable if the lifter is experienced and can hold the starting position throughout the exercise.
For those who work with cheating, we can recommend smooth leads on the lower crossover block. This will help to get rid of unnecessary pushes and other movements and will allow you to improve your technique almost instantly. The exercise must be performed regularly, then there will be no big problems with its development.
Mahi dumbbells to the sides while standing - execution technique 
Exercise lifting dumbbells through the sides overhead, pumps the middle deltas, as well as the supraspinatus and trapezius. Gives width and definition to the shape of the shoulders. Formative exercise.
Raising dumbbells through the sides overhead aimingly hits the middle bundles of the deltoid muscle, the development of which visually expands and raises the shoulders. This exercise effectively highlights the middle deltas, against the background of other bundles of the deltoid muscle, trapezium and triceps. In addition, lifting dumbbells through the sides improves the mobility of the shoulder joint and strengthens the shoulder girdle as a whole.
Be sure to include this exercise in your strength training program if you play volleyball, tennis, swimming or martial arts.
Lifting dumbbells through the sides - exercises on the shoulders (deltas) 1. Stand with your feet shoulder-width apart and straighten your torso. In the starting position, the arms are slightly bent and fixed at the elbows until the end of the set, the dumbbells almost touch the hips (the palms look at the side of the thigh).
2. Inhale and, holding your breath, raise your arms through the sides (strictly in the plane of the body) above your head.
3. When the dumbbells pass the level of the shoulders, the arms turn slightly at the shoulder joint and at the top point of the palms are directed forward. However, if you feel uncomfortable continuing to move when your arms are parallel to the floor and the dumbbells “get stuck”, turn your arms more strongly - palms up. In this case, at the top point of the palms look at each other.
4. Do not relax the lower back and fix the straight position of the torso until the end of the set.
5. Lower your arms down smoothly, as you exhale, controlling the dumbbells at each point of the movement. Do not bend your elbows!
6. Do the exercise at a moderate pace. The only exception is the low point, here a slight acceleration is allowed to move the dumbbells from their place and begin the rise.
Raising dumbbells through the sides - muscles 1. Most athletes ignore this exercise, replacing it with side raises to shoulder level (dumbbell raises). This is a mistake, constantly practicing the exercise in half-amplitude, you overload the shoulder joint, provoke the development of its stiffness and, moreover, never reduce the deltas to the maximum.
2. The purpose of the exercise is the middle deltas. They begin to play the first fiddle as soon as the angle between the arm and the body is 30 degrees, and reach the peak of muscle contraction at the moment when the arm is 45 degrees above the horizontal.
3. Use only such a working weight that will allow you to perform the exercise technically correctly and in full amplitude. Keep in mind: heavy dumbbells will force you to bend your elbows and / or reduce the range of motion, which significantly reduces the load on the deltas.
4. Hold your breath while lifting the dumbbells. Exhaling prematurely will cause your back muscles to relax, making it difficult for you to complete dumbbell raises while keeping your back straight.
5. This exercise can be performed in the crossover by attaching the handles to the cables passing through its lower blocks. However, this option is less effective, since after the handles pass the level of the shoulders, the load on the deltas is significantly weakened.
Along with the usual exercises for pumping deltas, there is another one that is maximally focused on working out the middle beam - lifting dumbbells through the sides. This exercise can also be called - swing dumbbells to the sides. In this article we will consider the technique and methodology for their implementation.
Execution technique
- Before starting the exercise, you should stand up straight, feet shoulder-width apart, and socks slightly apart.
- Take the dumbbells in your hands with a neutral grip (palms inward). Keep your hands straight. The gaze is directed in front of you.
- Inhale deeply, hold your breath and begin the exercise.
- When you lift the dumbbells, bend your arms slightly at the elbows.
- The lift should be completed when the dumbbells have reached shoulder level.
- Exhale and begin to release the dumbbells to the starting position.
- Raising your arms, do not allow the body to move. The ideal is the execution in which the body remains straight.
- Choose your weight wisely. Too heavy dumbbells will force the upper back muscles to work, which will take most of the load from the deltas. In addition, according to anatomy, it is impossible to raise a very large one in this way, since there is a leverage effect here. Ultimately, excessive weight will cause you to bend your elbows even more, which will make the exercise completely ineffective.
- Do not lift the weight to a vertical position. Studies have shown that lifting dumbbells from the horizontal with the floor and above is carried out by the power of the trapezius muscles. There is almost no load on the deltas here. So raise your hands only to the horizontal.
- Complement dumbbell side raises with bench presses while standing and sitting. In this case, the deltas will be pumped more deeply and qualitatively.
- Lifting dumbbells through the sides can also be performed on the block. Grasp the handle of the lower block, which is located on your left, with your right hand, and the handle of the block on the right with your left hand. In the initial phase of the exercise, your wrists will be crossed. In general, the execution technique is similar to the technique with dumbbells. A one-sided version of this exercise is also perfect.
- Inhaling and holding the air will help you keep your torso straight. The chest filled with air will serve as a support for the middle section of the spine.
- If you are pulled forward during the exercise, then the weight of the dumbbells is too large or the elbows are bent too much. Take the dumbbells strictly to the sides, and bend your elbows at an angle of no more than 10-15 degrees.
- Raise your dumbbell arms vertically for at least one set. This will have a positive effect on the flexibility of the shoulder joints, which, for example, will greatly help in performing a snatch.
- Professional athletes also advise periodically "shocking" the deltas with a lot of weight. To do this, take dumbbells weighing 10% -15% more than your usual ones. Raise them to a 45-degree angle with a slow, accentuated movement and slowly lower them.
We strengthen the deltoid muscles, which are responsible for the beauty of the shoulders, and at the same time we work out the muscles of the arms, back and abs.
How to practice
1. You will need 3-5 kg dumbbells, a 4-6 kg kettlebell and an elastic band.
2. You can do all the exercises in a row: do each 1 time, 12 repetitions.
2. Or choose 3-5 exercises and integrate them into your training program: do each 3 times, 12-15 repetitions in each circle.
3. In exercises that are performed while standing, watch the position of the body and legs: feet at the width of the pelvis, do not bend too much in the lower back and tighten the press to relieve tension from the back.
1 Superman swimmer
Lie on your stomach, lift your straight arms with dumbbells off the floor and place them on your sides, near your hips. Bring your hands forward to your head, then, without lowering to the floor, put them behind your back. This is one repeat.
Option: the exercise can be performed without additional equipment.
2. Broaching
Keep your arms straight with the kettlebell in front of you, below. Gently lift the projectile up to about the chin, then slowly lower your hands down. This is one repeat.
Keep an eye on the deltoid muscles that cover the shoulder joints - they should work in this exercise.
3. Arnold press
Hold bent arms with dumbbells in front of you at shoulder level, palms facing you. Raise your arms up, turning your palms away from you. Then lower them down. This is one repeat.
4. Lifting dumbbells through the sides
Place your arms slightly bent at the elbows with dumbbells near your hips. Spread your arms to the sides until they are parallel with the floor, keep your shoulders lowered. This is one repeat.
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Only arms and back.
5. Lifting dumbbells in front of you
Hold straight arms with dumbbells below, near the hips. Raise them in front of you to shoulder level and then slowly lower them down. This is one repeat.
Lightweight option: raise your hands alternately.
6. Dumbbell press up
Place your arms bent at the elbows in front of you at shoulder level. Raise both hands up, hold at the top for a couple of seconds and lower them down. This is one repeat.
7. Dumbbell press with one hand up kneeling
Get down on your right knee, put your left foot forward. Bend your right arm with a dumbbell at the elbow and hold it in front of you at shoulder level. Raise your hand up and then lower it down, keeping the body in a level position. This is one repeat.
8. Incline dumbbell side raise
Lean forward to a 45-degree angle: move your pelvis back, while not bending your legs too much at the knees. Place your straight arms with dumbbells in front of you. Due to the tension of the muscles in the area of the shoulder blades (imagine that you need to hold a pencil between them), spread your arms to the sides and up. And then drop them down. This is one repeat.
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9. Breeding hands with tape
Keep your hands with the tape in front of you parallel to the floor. Then strain them and spread them in different directions, pulling the tape. Then bring your hands back. This is one repeat.
10. Overhead Dumbbell Press
Bend your arms with dumbbells at the elbows at shoulder level and spread apart. Keep them parallel to the floor. Press up and come back. This is one repeat.
11. Rotation of the forearm to the side
Take a dumbbell in your right hand and bend it at the elbow at a right angle. Press the elbow to the torso, take the forearm to the side and return it back. This is one repeat.
Work one arm first, then switch sides.
12. Circular movements
Spread straight arms with dumbbells to the sides. Make small circular motions forward. One rotation - one repetition.
13. Dumbbell twists
Raise your straight arms with a dumbbell in front of you, to a parallel with the floor. Turn the dumbbell to the right and left, as if turning the steering wheel of a car.
Lifting dumbbells through the sides refers to exercises aimed at developing the deltoid muscles (shoulder muscles) and allows you to work out their middle bundle in isolation. Let's take a closer look at the anatomy and technique of the exercise.
What muscles work when raising the arms up through the sides?
The deltoid muscles of the shoulder consist of three small bundles: the anterior, middle and posterior deltas. During the dumbbell lifts through the sides, the middle beam is worked out as much as possible, to a slightly lesser extent, the front and back beams are included in the work.
The muscles of the back help to carry out the movement - trapezius, rhomboid and upper posterior dentate.
At the same time, it is necessary to achieve such a technique that the biceps “do not pull” the load on themselves, and all three delta bundles are included in the work.
This exercise improves the mobility of the shoulder blades and shoulder joint. The main thing is to perform it correctly so as not to harm these joints.
In general, the anatomy of this exercise is as follows:
The benefits of exercise
There are not many exercises and activities in everyday life that allow you to work out the middle bundle of the deltoid muscle. There are more exercises that involve the front and rear deltas, and they also help in some exercises that are not directly related to pumping the shoulders. This is due to the peculiarity of the location of the middle delta, which allows this muscle to tense less often, and the load goes to the anterior or posterior bundles. And lifting dumbbells through the sides perfectly works out this area, if done slowly and purposefully.
Performing swings regularly, you can achieve an increase in strength and growth of shoulder muscles, improve flexibility and joint mobility.
Technique for performing dumbbell raises through the sides
Before starting the exercise, it is important to choose the right weight with which you will work. For women who do not pursue the goal of building muscle mass, it is advisable to limit themselves to 3 kg dumbbells (1 kg is suitable for beginners). Men can start with 3 kg and gradually increase the weight of the projectile.
- We take a comfortable stable position: feet shoulder-width apart, socks slightly turned to the sides.
- Dumbbells are best held with a neutral grip, without wrapping the brush in any direction.
- We keep our back straight, hard, the shoulder blades tend to each other.
- Bend your arms slightly at the elbows.
- As you exhale, gently raise your arms with dumbbells up.
- At the top point, the elbows should be in line with the shoulders, and the hands should be slightly below this line.
- As you inhale, lower your arms and repeat the exercise.
- Another breathing option: take a breath, perform a rise on a delay; exhale at the top point and begin to lower our hands down. This type of breathing is usually used by male athletes when working with large weights.
We perform 12-15 times. 4 sets will be enough.
Video: swings, technique for performing dumbbell raises through the sides while standing
During the exercise, do not raise your arms above your head. The exercise can be performed both sitting and standing. Before training, try to remember a number of nuances that will make it even more effective and safe:
- When lifting dumbbells through the sides, do not use too much weight - the correct technique plays the greatest role here. If you take too large dumbbells, then the load will shift to the back, and the exercise will become ineffective for pumping the deltas.
- Hands should be raised to the parallel of the shoulder with the floor, not higher. The deltoid muscles stop working when you raise your arms higher, as at this moment the load falls on the trapezoid.
- Don't help yourself with your body. If you feel that you are starting to sway, then the weight is too much. The body must be firmly fixed, and movement should be carried out only by raising the arms.
- Do not bend your elbows too much, this also significantly removes the load from the muscles of the shoulder.
- Hands should rise through the sides, no need to bring them forward; elbows should point back, not down.
Raising dumbbells through the sides is one of the most effective exercises for pumping the deltoid muscles, especially the middle bundle. For the full development of the shoulder muscles, this exercise should be alternated with others, for example, the standing dumbbell press, the Arnold press, the barbell press from behind the head, and so on. This will achieve symmetry and an equal degree of development of all delta beams.