Lifting dumbbells to the sides in a slope (or swing) is an isolated exercise of high complexity. It is aimed at the study of the deltoid muscles, namely the posterior bundles. It practically has no analogues, therefore it is used by most athletes of different levels of training.
What muscles work
In addition to the posterior deltoids, during the exercise (during the reduction of the shoulder blades at the end of the movement), the lower and middle parts of the trapezium, rhomboid, infraspinatus and large round muscles are involved . A small load falls on the middle deltas.
About technology
It is hardly necessary to repeat how important the technique of performing exercises in bodybuilding is. Therefore, you must first learn how to correctly lift the side dumbbells in an inclination forward with small weights, and only when the technique is fully mastered, gradually move on to heavier shells.
The execution order of the swings should be as follows:
- We take dumbbells (neutral grip) and tilt the torso forward until it becomes parallel to the floor. For greater stability, the legs are slightly bent at the knees, we keep the back straight. This is the starting position.
- On the exhale, smoothly, without jerking, we raise our hands with dumbbells, slightly bent at the elbows, to the sides so that they reach the level of the shoulders and at the same time are parallel to the floor. It is important that the thumbs are pointing strictly down, this will allow the back deltas to be loaded as much as possible.
- At the top of the movement, we are delayed for a second and we maximize the target muscles, then we lower our arms down along the same trajectory as we inhale.
- Immediately, without pausing, we again raise our hands with dumbbells.
- Optionally, when lifting, you can rest your head against a support.
Other options
- Lifting dumbbells to the sides in an incline in a sitting position on a bench. With this method, the load is removed from the lower back, due to which the risk of injuries is reduced. To do this, you need to sit on a bench and lie on your hips, then lift your arms to the sides, and so that they do not go back, move them a bit forward.
- You can lift the dumbbells to the sides in an incline in the supine position on an inclined bench with emphasis on the chest.
Tips
- Remember that the movements during the lifting must be smooth. Jerks not only relieve the load from the rear deltoids, but also harmful to the spine.
- Do not lower your head, keep it straight, you can slightly raise it.
- The elbows are at a higher level than the brushes.
- Know that weight gain and muscle building are two different things. Therefore, do not throw your hands with dumbbells due to inertia, raise them with the force of deltas.
- Remember to keep your back straight to avoid injury.
- It is important that the torso remains motionless and only hands work.
- There should not be stops at the bottom of the movement: it is necessary that the muscles are always in work.
Mistakes
Failure to properly lift the dumbbells to the sides in an incline will not only fail, but may result in personal injury. Therefore, you need to constantly monitor the equipment and avoid the following errors:
- Rounding the back is not recommended: there is a risk of spinal injury.
- You can not make sudden movements: jerks interfere with the full development of the rear deltoids.
- Avoid body movements. If you use other muscles, the efficiency of the swing will be significantly reduced.
The number of repetitions and weight
Beginners are invited to start with the following loads:
- Women repeat the exercise 10-15 times in two to three sets with dumbbells weighing two to three kilograms each.
- Men do the same number of sets and reps with dumbbells weighing 5 kg.
Finally
Exercises designed to train the rear beam of deltas are very few. In addition, this muscle group is practically not involved in everyday life. Therefore, it is often possible to meet an athlete with well-developed front and side deltoids and lagging behind. Lifting dumbbells through the sides in an incline is one of the few isolated exercises that allow you to make beautiful, harmoniously developed shoulders.