Standing Dumbbell Wiring: Exercise Technique, Useful Tips

Raising arms with dilution to the sides gives maximum load on the deltoid muscles. Their training allows you to visually expand your shoulders and make the figure more athletic. Let’s find out how to correctly position the dumbbells while standing.

What muscles are involved during training?

The layout of the standing dumbbells allows you to load the middle and front deltas of the shoulder girdle. To a small extent, the dentate, trapezius muscle, and posterior delta are activated.

The efficiency of pumping the above zones increases with additional exercises with the barbell. To fix the result allows the layout of the dumbbells standing in an incline.

Such classes provide an opportunity to work out the shoulder girdle for athletes of both sexes, quickly increase muscle mass for beginners. You can achieve your goals by varying the weight of the dumbbells.

Such training allows women to form a toned figure. However, the fairer sex is not recommended to work with heavy weights, because overdoing it, you can make the upper body too massive, similar to the man's.

Exercise technique

The layout of the hands with dumbbells to the side while standing is as follows:

1. The initial position at which the feet are located at shoulder width is assumed.
2. Dumbbells are captured, after which the body is straightened.
3. Palms turn to each other. In the elbow joint, a minimum bend is performed, which is fixed in a static position. The indicated grip should not be changed throughout the workout.
4. A deep breath is taken and breath is held. Next is the raising of the arms, spaced apart.
5. Dumbbells rise to the level of the shoulders, and then exhale.
6. At the end, the hands fall, and the initial position is assumed.

The above sequence of actions is recommended to be repeated without jerks or delays. At the same time, a moderate pace should be maintained. Lifting dumbbells to the level of the shoulder girdle must be performed, relying solely on tense deltoid muscles.

Wiring dumbbells standing in a lean

The exercise presented is not required to form an attractive shoulder girdle. Its implementation makes it possible only to additionally pump the posterior bundle of deltoid muscles.

Starting such a training, it is necessary to tilt the body forward with the formation of an angle of 90 ^about . Grabbing dumbbells, you need to lower your hands in front of you. As in the previous case, the limbs should be slightly bent in the elbow joints. Then you can start lifting the dumbbells while standing on an incline, working until reaching the peak of the shoulder girdle.

It is worth noting that in this exercise it is quite difficult to achieve visible results, since in the slope a considerable proportion of the load falls on the back muscles. To facilitate the task and maximize the load on the target zone, after taking the initial position, it is enough to bury your head in any vertical surface.

Useful Tips

There are a number of practical tips, focusing on which, you can improve the results of training:

1. The use of dumbbells that are overweight will not allow you to work, while maintaining the perfect technique. Excessive loading will naturally cause the limbs to bend unnecessarily in the elbow joints. The indicated error will lead to a violation of the desired range of motion. Therefore, it is recommended that novice athletes initially resort to the use of light dumbbells.
2. Priority should be given to breathing during the exercise. Its timely delay is extremely important, as it allows you to maintain balance.
3. Standing dumbbell wiring requires tension and straightening the body. When performing the exercise, rocking and deviation of the body from the conditional vertical axis should be avoided. All the burden should be on the shoulder joints. Unused muscles must be left in a fixed, motionless position.
4. Dumbbell palms should go exclusively through the sides. By straining the muscles of the chest or back, the athlete automatically reduces the effectiveness of the training. With this approach to organizing classes, achieving the desired results will take much more time. At the same time, the inability to observe the correct technique indicates the choice of too much weight.

Finally

So we examined how the wiring of arms with dumbbells is performed while standing upright and with the body tilted. In the end, it is worth noting only that the deltoid muscles of the shoulder girdle adapt well to loads. Therefore, to increase the effectiveness of training, it is necessary to regularly resort to an increase in the weight of dumbbells.