Breeding dumbbells standing: influence on the deltas, tips and advice

The first thing that catches your eye when assessing the athletic build of an athlete is the width of the shoulders. The T-shape of the body is the athlete's card. And an important role in this form is played by the shoulders. For their beautiful appearance, you need to train the appropriate muscles - the upper trapezoid, as well as the middle delta. If the trapeze gives the height of the shoulders, then the beautiful and rounded delta emphasizes solidity and athleticism. For pumping the latter, an exercise such as standing-up dumbbell training is ideal. This exercise will increase the average delta and thus emphasize the shoulder line.

Benefits of exercise

Raising standing dumbbells is an excellent isolated exercise that will help develop the average delta beam, and can also prevent such a problem as stiff joint stiffness. Exercise will allow you to load your shoulders well and form them rounded. Therefore, it should be done regularly.

Technique of doing the exercise

1. In the starting position, you must take dumbbells in your hands, put your feet on the width of your shoulders. The back should be flat, with a deflection in the lower back. Hands with dumbbells are slightly in contact with the legs and at the same time turned to them with the palms of their hands. The palms are unfolded with little fingers outward. Hands in elbows are slightly bent. The chin should be parallel to the floor, you need to look directly in front of you, preferably in the mirror, to monitor your movements and correct errors in the performance of the exercise.

2. Once the starting position is properly occupied, straining the muscles of the middle delta, you need to smoothly raise the dumbbell to the level of the shoulders, that is, that the hands are parallel to the floor. Brushes should not be higher than elbows. The little fingers should be turned upward, as if pouring water from your hands. At this point you need to hold your hands in order to achieve the maximum load. The delay should not be longer than one second. Then it is also necessary to lower them smoothly to the starting position.

Nuances of doing the exercise

As soon as your hands are down, you need to do it all over again. When lowering the hands, they do not need to touch their feet or relax, as this relieves the load from the muscles and the effectiveness of the exercise falls. Hands must always move in the plane of the trunk. In the active phase of exercise, that is, when raising hands, you need to take a gentle breath, and when lowering - a smooth exhalation. Muscles of the back and the press should always be in suspense. Help yourself back, throwing dumbbells, not necessary. This cheating is used when the athlete needs to achieve complete fatigue of the muscle, that is, work to the point of failure. Beginners need to take dumbbells of small weight, which would contribute to the correct technique and safety. Rest between sets should not exceed two minutes. The number of repetitions is 10 to 15 times, because the weight of the dumbbells is small.

Alternative exercise options

There are several options for doing such an exercise, as the raising of hands standing with dumbbells. For example:

1. Hand-to-hand in blocks. In this version, dumbbells are replaced with handles attached to the lower blocks by cables. Exercise is the same as dumbbell standing up. Weight is determined in blocks, but, again, it should be small. Before starting the exercise, the cables with handles are swapped, that is, the right handle in the left hand, and the left handle in the right hand. The cables will be in a crosswise position. This option will allow to keep the middle deltas in tension all the time, because when working with dumbbells at the end of the approach the athlete involuntarily relaxes his hands and gives them a break in fractions of a second, which reduces the effectiveness of the exercise.

2. The cultivation of dumbbells in the sides standing alternately. In this case, lifting and lowering the dumbbell is done first with one hand, and then with the other. That is, you first need to do the right amount of repetitions on the right hand, and then the same number of repetitions, but already on the left hand. The technique is the same as in the main exercise. Only here you need to hold your free hand for some kind of emphasis, so as not to overexert yourself and not allow you to pull out the dumbbell in the last repetitions due to the movement of the trunk. Rest between the approaches here should not be more than one minute, as long as one hand is working, the other is resting, therefore, you need to rest less.

3. Breeding dumbbells standing with an emphasis in the back. This type of exercise in the technique of its execution repeats all the requirements of classical dilutions of dumbbells standing, under one condition, that during its execution it is necessary to rest with your back against any support. In this version, any unnecessary traffic and cheating, as well as the possibility of injury, are excluded. And, as a consequence, the weight should be selected less.

4. Dilution of hands with dumbbells while sitting. This version of the exercise removes all the load from the waist, and also hinders in the end approaches, when the strength of the trained muscle is running out, help yourself with your back, throwing dumbbells. The technique repeats the technique of classical dilution of dumbbells in the standing side.

Muscles that are included in the work while doing the exercise

When dumbbells are standing up (photo for example are presented in the article) or alternative exercises, such muscle groups are included in the work:

• Deltoid muscles (highlighted in green);
• Muscular muscles (highlighted in red);
• Trapezoid (highlighted in pink);
• Anterior cog muscle (highlighted in yellow).