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The alternate raising of the arms with dumbbells standing in front of him

This isolation exercise is used by athletes to study bundles anterior deltoid, and most effectively, again, in patients receiving steroids. For everyone else it's just a way to spend time in the gym with minimal use. It is suitable for people engaged in athletic gymnastics for the elderly and for those who have no time to visit the gym.

Working muscles

Front and part of the middle bundles of the deltoid muscle.
Auxiliary muscles: large breast (the upper beams), trapezius muscle and biceps (short head)

Embodiments

Most preferable the upper grip, but. In some cases, you can use a parallel grip (where your palms facing one another) – so you are practically shut off from the work supporting muscles. You can perform the exercise in a special simulator that simulate lifting dumbbells, or on the lower block.

Technique

  • Take a dumbbell with both hands, upper grip, palms look to him, elbows slightly bent.
  • Now begin to lift the dumbbell up alternately with each arm. Raise them slowly, concentrating on the muscles of the shoulder girdle.
  • At the top of the movement the dumbbell should be approximately at eye level, i.e., raise hands to the right angle, and slightly higher – so the load on the deltoid muscle will be more. When lowering the hand with the dumbbell, try not to touch her thigh, it is advisable to stop about 10cm. from him.
  • Doing the exercise with one hand, repeat the same with the other.
  • Do 12-15 reps of 4-5 approaches on each hand.

Tips

Do not raise the dumbbells too high, in this case, the load will shift to the trapezius muscle. Do not straighten your elbows — this partly takes the load off the front beam deltas, and all movement in this exercise should be done only in the shoulder joints. Do not use weights too heavy weight – they will not allow you to properly perform the exercise. Feel the muscle on which to work, not to train blindly.

If you decide to use this variant of the lifting dumbbells to train shoulders, do it after heavy exercise with a barbell or with dumbbells, when the deltoid muscle already quite tired, in order to load them. Mix and match exercises for front, rear and middle delts on one workout, because together they will give the effect of more than performed separately.