There are many exercises to train your deltoid muscles. Breeding dumbbells while standing or wiring is one of them. Technically, this is a simple movement, but it is often done wrong. As a result, a person not only does not get the desired result, but can also injure his shoulder.
In this exercise, the shoulder muscles work in isolation. The main load falls on the middle or side bundles of deltoids. Deltas are small in size, they are easy to injure. Therefore, it is important to choose weights when doing exercises carefully, without undue haste. Correct execution of movements is also a prerequisite.
If you will be breeding dumbbells while standing or sitting with a violation of the technique, then load the non-target muscles and increase the risk of tears and sprains.
Anyone who has ever injured a deltoid muscle at least once in his life knows why this can happen. Moreover, there are times when a person has warmed up enough, gently approached the working weight (for example, in a bench press). And during one of the repetitions I felt pain.
Deltoids are not very well located. When the tendon moves, they rub against the bone, gradually erasing its surface. This leads to inflammation of their membranes. Tears occur due to improper technique, poor heating and other violations. But inflammation is due to such features of the shoulders.
Breeding dumbbells while standing is also a relatively traumatic element of working with the shoulders. Therefore, technology is at the forefront.
Another reason that deltoids are most often injured is their congestion.
During classes in the hall, deltas work during all barbell and dumbbell presses, breeding at all angles. Therefore, when you swing your chest, your shoulders work. You swing triceps base - they work the same. You do push-ups on the uneven bars or pull yourself up - and here your shoulders turn on. In the first case, of course, more. When pulling up, the posterior beam of deltoids is involved. In any case, raising hands on such days is not a good idea.
Delta Training Rules
In order for the shoulders to serve us longer and better, you need to adhere to certain recommendations when you are doing arms with dumbbells standing up (sitting is better not to do, since legs in this position will interfere with the correct dumbbells):
- Dose the load. If you had a bench press, wiring and other bench presses today, you cannot train the front and middle beam of deltoids.
- If you did exercises on your back today, then you loaded the rear deltoids. Train your anterior and middle bundle if you want to do deltoid muscles on that day.
The best option for shoulder training is leg day. Legs work cleanly on this day, and you can give a complex load to your shoulders, starting from the bench press and ending with standing dumbbells.
To begin with, we recall that lifting dumbbells through the sides (wiring) is aimed at strengthening and training the lateral (middle) beam of deltoids. If you do this exercise incorrectly, the load goes to the front beam. And if it’s completely wrong - then on the back (you need to try for this).
With improper performance, the dilution of the dumbbells to the side while standing redistributes the load on the upper part of the trapezius muscles, which is not good. Breaking dumbbells to the side is an isolated exercise for a lateral beam of deltas, and nothing else.
Before training, you need to carefully warm up the shoulder joints.
The technique of the exercise is as follows:
- Choose a place in front of the mirror, you will need to face him. Take a small weight - 3-4 kg. Now we will learn how to do the swing correctly with dumbbells while standing. By the way, the correct name of the exercise is breeding dumbbells through the sides while standing, but it is often called both wiring and swinging and a lot like that.
- Spread your shoulders, legs set on the width of the pelvis. Look right at your face in the mirror. Bend your elbows slightly (the angle remains the same throughout the exercise) and lower them on the sides of the body. The brushes will come out a little forward, as your elbows are bent.
- Dumbbells should be taken so that the palms are turned to the body. This is the starting position.
- Now attention: we begin the abduction so that the elbows are turned back and up. Raise your hands to parallel with the floor. Some people call this exercise “pitchers,” because the movement is like pouring water out of pitchers. If your elbows do not look up, you will not expand your arms so that water spills from the jugs. Imagine dumbbells are jugs.
- Hold this position for 1-2 seconds and lower your hands back.
Repeat the low-weight lead 10–15 times to warm up. Next work with the right weights.
Lead arms do without jerking, exclusively by the force of the deltoids, without changing the angle of bending at the elbow. We stop when the hands come out on a line parallel to the floor.
Using a single dumbbell
Standing dumbbell swings can also be done with one dumbbell. When the second one is busy, or in the gym there is only one dumbbell with such a weight, the one-handed option will really help you out. We recommend that you hold on to some support with your second hand to exclude unnecessary body vibrations.
Side lifting dumbbells with one hand as well as breeding, it is more convenient to do while standing, and not sitting.
Below are a number of points to consider, including the exercise in your training program:
- Lifting dumbbells to the sides (wiring) is done with precisely individually selected weight. If the weight is small, you won’t get the effect. If it’s big - the technique will suffer - you will bend your arms at the elbow even more to facilitate the exercise.
- If you raise your arms with dumbbells higher than parallel to the floor, the trapezius muscles are included in the work. Do this if you plan to practice trapeze.
- If you do your arms with your elbows down, the load will be distributed between the front and middle bundles of deltoids. As a result, you will not pump one or the other.
- If you do hand swings with cheating, for example, from a jump, there will be no sense either. Damage tendons faster.
- Raising the hands is done on the exhale, and return to the starting position on inhalation.
- In the last repeat, you can linger at the top point for 5-10 seconds. This will strengthen your shoulders.
- To control the technique of exercise, take one approach, standing sideways to the mirror. Notice if you are slouching. Is the lower back curved correctly?
- For greater effectiveness, you should not relax the muscles at the bottom and lower the dumbbells on your hips. Keep them at some distance so that the deltoids do not rest during the exercise.
- There are no brushes during abduction of supination. Hands are fixed. Only shoulders work. The hands are slightly lower than the elbows. This position will allow "pouring water from pitchers" at the top point.
As soon as people do not swing their arms up and down! Sometimes it looks very ridiculous and funny.
Often, beginners make a breeding of hands, dropping their elbows down, not realizing that they generally shake.
Breeding dumbbells while standing with straight arms is also a serious mistake. With this technique, the elbow is subjected to excessive stress. This should not be done. In this position, it is difficult to verify the correct movement of the shoulder.
Lifting dumbbells through high-weight sides is a common occurrence in any gym. Beginners want to show their best side, as a result of which they break the technique and only make it worse.
Therefore, if you feel that something is going wrong and your hands extend into strange gestures in which you feel anything other than deltas, do not hesitate to seek advice from a trainer or a more experienced friend. After all, you came to the hall for strength and health, and not in order to become like a little chicken who wants to fly up and flaps its wings.