Breeding or swinging dumbbells through the sides is an effective basic exercise for training the deltoid muscles, especially the middle beam.
Content
Working muscles
Exercise allows you to effectively form the width of the shoulders. Gives relief and separation of muscle fibers on the middle bundle of deltoids. The trapezius and supraspinatus muscles are also included in the work..
Technique for performing dumbbell breeding through the sides
- Place your feet shoulder-width apart and straighten your back.
- The arms are slightly bent and fixed at the elbows until the end of the exercise, the dumbbells almost touch the legs, the palms are turned to the thigh.
- Inhale and, holding your breath, raise your arms through the sides (strictly in the plane of the body) to a level approximately above your head, although it is possible to touch the brush on the brush, for greater inclusion of the trapezius muscle. but many perform dumbbell breeding through the sides without bringing their hands to touch the brushes.
- When the dumbbells pass the level of the shoulders, the arms turn slightly at the shoulder joint and at the top point are turned with the little fingers up.
- Do not relax the lower back and fix the straight position of the torso until the end of the exercise.
- Lower your arms down smoothly, as you exhale, controlling the dumbbells at each point of the movement. Do not bend your elbows strongly, this will greatly reduce the effectiveness of the study.
Recommendations and common mistakes
Do the exercise at a moderate pace. Do not help yourself with your body and exclude cheating.
Use only such a working weight that will allow you to perform the exercise technically and in full amplitude. Also, do not bend your elbows too much.
You can alternate the standard scheme, for example, lifts with 3-4 sets and 8 - 12 repetitions one week, and the other in the region of 10 or more approaches and the number of repetitions up to 20. In particular, the great Ronnie Coleman trained Dumbbell Breeding through the sides using such a many repetition scheme.
There is another option for performing the exercise, this is breeding dumbbells through the lying sides
It is advisable to put this exercise at the end of the deltoid muscle training as a finishing move.
Useful links
https://www.youtube.com/shorts/WA8MOpDlsPc
https://www.youtube.com/watch?v=wwOBHnJ0nuA
