Breeding hands with dumbbells in the slope standing

Exercise is absolutely insulating, and develop the rear deltoid muscle bundles. Strictly speaking, the point in its execution is only for professional bodybuilders who use steroid drugs. For beginners and athletes – "straight" it is almost pointless, because is not loading the Delta. In addition, there are a lot more efficient exercises like to put on weight and to work out the elevation of the shoulders. But, if you still decided to include this exercise in your training cycle, do it with dumbbells with light weight, slowly, smoothly, accurately and skillfully. It will bring more benefits than trying to do the same thing with very heavy weights.

Main targeted muscles

Rear beams of the deltoid.
Secondary: lower back extensors, and latissimus dorsi.

Technique

1. Look for the most light dumbbells and take them in two hands easy grip (palms facing each other).
2. Lean forward so that body is parallel with the floor. Spine smooth, slightly bend at the waist.
3. If you have a bad stretch the muscles of the hind thigh, slightly bend your knees. The main thing — firmly to lock the natural S-shape curvature of the spine. But if that does not work and you still find it difficult to keep the torso in this position, lie down on a horizontal bench. You have to lie to her so that almost the entire chest "climbs" over the edge (the platform should not prevent the divorce of dumbbells) and feet firmly held the way to the floor.
4. In the starting position the dumbbell is located on a flat hand under the rib cage. Hands should be firmly locked at the elbows until the very end of the approach. They can bend slightly, before starting to perform the exercise, but to straighten or bend them over the approach, is strictly prohibited. The work affects only the shoulder joints, all other joints are blocked!
5. Inhale and stop the breath. As much as possible strain of the trapezoid and the rear Delta and slowly dilute with dumbbells in hand, priority has to stand on to raise them as high as possible.
6. Please note: hands must be moving extremely in the vertical plane passing through the Delta. Keep the dumbbells forward or back.
7. When the hands are straightened the elbows should be slightly higher than the back line.
8. Exhale and slowly lower dumbbells to starting position. Stop for a few moments, and repeat.

Tips

1. Posture should always be smooth, and slightly bent at the waist. Watch your back during this exerciseand not increase it, because it is traumatic.
2. Stop breathing during breeding of dumbbells in the slope not only makes a stable position of the torso but also makes you stronger.
3. Possible to load the rear of the Delta, lower your shoulders to starting position and lift the dumbbells slightly above the topline, but do not cross your shoulder blades together.
4. That would minimize rhomboid muscles and the middle of the trapezoid and achieve their ultimate work, regularly keep the blades at the top.
5. Do not take too much weight. Because the heavy weight will complicate the exercise technically correct and closer to injury.
6. Keep your arms straight or slightly bent at the elbows. Keep in mind that the stronger the arms bent at the elbows, the less the amplitude of movement and the worse the load on the rear of the Delta.
7. Options exercise — crossed breeding in the crossover. Put the platform in the center of the crossover so that your deltoid muscle was on the same level with the bottom blocks. Attach D-shaped handles to the cables crossing through these blocks, and by crossing the cables, start the breeding of dumbbells in the slope. But crossover, in contrast, gentell has a huge drawback — you cannot carry out breeding of dumbbells in the slope in the maximum available amplitude, so as to move the arm above the level of the deltas stopping you kept the cables.
8. The second option is breeding with one hand in a block training simulator on his knees. At the start position you lean on his knees with his left hand on the floor and slightly bend it so that the Delta of the working hands were raised (otherwise, during the return to the starting position, the arm will touch the floor).

Application

Intended for: Everyone from beginners to professionals.

When: At the end of the exercise the deltoid muscles. Before the dilution of dumbbells in the slope work on the bench press bar/dumbbells, standing/sitting, rises in front of him and breeding of dumbbells in the standing position.

How much: 3-4 sets of 8-10 reps.

Sports briefing: the Breeding of dumbbells in the slope allocate the load on the rear head of the deltoids and used to increase the relief given to a group of deltas, add "banding" and highlight them on the background of the back muscles.
Typing in the breeding of dumbbells in the slope in the exercise program, you will increase athletic performance in all sports in which you regularly hold hands to the body (gymnastics, swimming) or pull them back (rowing, archery).

Remember: the more powerful the rear of the Delta, the stronger the shoulder joint.