Side Dumbbell Lift
The deltoid muscles owe their name to the Greek word delta ("triangle"), since the muscle group is divided into three heads: front, middle and back. Moreover, each of these parts is responsible for its type of movement.
In fact, there is not a single exercise that loads the muscles of the deltas evenly and completely. Shoulder training for professional trainees should include various exercises aimed at all bundles of the deltoid muscle.
Best Shoulder Exercises
Standing barbell press - the most anatomical exercise for the muscles of the shoulder, including the front bundles of the deltoid muscles. If your goal is not just big muscles, but also broad shoulders, you should use other exercises.
In addition, the front part of the deltas is involved in training the muscles of the chest ( bench press ), the middle - when moving the arm to the side and simultaneously up (lifting the dumbbells to the sides), the back - when training the back ( pulling the bar to the belt ).
How to make broad shoulders
The width of the shoulders largely depends on the genetic characteristics and size of the clavicle. Despite the fact that swimming allows you to expand the shoulders without working out the muscles, after stopping bone growth, this effect is minimized, and it is necessary to work on the muscles.
The most important exercise for creating wide shoulders - Dumbbell Side Raise - lifting the dumbbells to the sides, because it is it that develops the middle head of the deltoid muscle, which visually increases the shoulders, making the figure more masculine.
Shoulder muscle trainer
Lifting dumbbells to the sides is a classic exercise that has many variations performed in simulators or on blocks. However, remember that working with free weights is always preferable, as the muscles are loaded evenly.
Performing a variation of the exercise in the simulator (in a sitting position, arms bent at the elbows are raised to the sides), you practically exclude the work of the abdominal muscles and the stabilization muscles of the body, which is not always a plus.
The right technique
Starting position: standing straight, feet shoulder width apart, dumbbells in each hand, palms looking inward. Keeping the natural back deflection, lean forward slightly, tighten the abdominal muscles, then bend your arms slightly at the elbows and fix them.
Slowly raise your arms with dumbbells up, just above your shoulder line. At the same time, palms can both look at the floor and sideways (thumb down ). In the latter case, the amplitude of the movement increases slightly, which involves the shoulder muscles more strongly in the work.
The main mistake in doing dumbbell lifts to the sides is the lack of control over the lowering of the weight and the excessively fast execution of the exercise. Using too much weight and literally “swinging” dumbbells, you can seriously damage the joint.
An overly straight position of the back and arms is also erroneous, creating an unnecessary load. During the exercise, the body should be slightly inclined forward, and the elbows slightly bent. At the top of the movement, the elbows should be above the palms.
Is this exercise dangerous?
Lifting or raising dumbbells to the sides is often called the most dangerous exercises for the shoulder joint. It is important to note that the danger lies primarily in the improper performance and use of too much weight.
When making a movement, listen to your feelings, monitor the work of the joints. If you feel uncomfortable when doing an exercise with the thumb down, do the normal version. In addition, do not forget about the preliminary workout.
The deltoid muscles of the shoulder girdle consist of three independent groups, and professional training involves the study of each of these. Lifting dumbbells to the sides is the best exercise for the average beam of deltas and increasing the width of the shoulders.
- Starting Strength, 3rd edition: Mark Rippetoe, Jason Kelly.