Dumbbell lifts to the sides in slope: technique of execution

The lifting of dumbbells in the sides in the slope (or mahi) is an isolated exercise of high complexity. It is aimed at the elaboration of deltoid muscles, namely the posterior fascicles. It practically has no analogues, therefore it is used by the majority of athletes of different level of preparation.

What muscles work

In addition to the rear deltoid, during the exercise (during the blades at the end of the movement), the lower and middle parts of the trapezium, rhomboid, subacute 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 doing exercises in bodybuilding. Therefore, first you need to learn how to properly lift the dumbbells of the side in the forward tilt with small weights, and only when the technique is fully mastered, gradually move to the heavier shells.

The order of execution of the flies should be as follows:

1. We take dumbbells (grip neutral) and tilt the torso forward until it becomes parallel to the floor. For greater stability, the legs are slightly bent at the knees, the back is held straight. This is the starting position.
2. On exhalation smoothly, without jerks, 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 they are parallel to the floor. It is important that the thumbs of the hands are directed strictly downward, this will allow the maximum load of the rear deltas.
3. At the upper point of the movement, we linger for a second and maximally strain the target muscles, then we lower our arms downwards along the same trajectory.
4. Immediately, without pausing, we raise our hands again with dumbbells.
5. If desired, when lifting it is possible to rest your head in the support.

Other options

• Dumbbell lifts to the sides in a slant in sitting position on the bench. With this method, the load is removed from the lower back, which means that the risk of injury is reduced. To perform, you need to sit on a bench and lie on your hips, then lift your hands to the sides, and so that they do not go back, move them slightly forward.
• You can lift the dumbbell lifts to the sides in the slope in the prone position on the inclined bench with the chest thrust.

Advice

• Remember that the movements during the lifts should be smooth. Jerks not only relieve the load from the rear deltoid, but also harmful to the spine.
• Do not lower your head, keep it straight, you can raise it slightly.
• Elbows are at a higher level than the brushes.
• Know that lifting the weight and pumping muscles are two different things. So do not throw your hands with dumbbells due to inertia, lift them with the power of deltas.
• Do not forget to keep your back straight to avoid injury.
• It is important that the torso remains motionless and only the hands work.
• At the lowest point of the movement, there should not be any stops: it is necessary that the muscles are always at work.

Errors

If you do not properly lift dumbbells in the sides in a slope, this will not only fail, but can lead to injury. Therefore, for the equipment you need to constantly monitor and prevent the following errors:

• It is not recommended to round the back: there is a risk of spinal injury.
• You can not make sudden movements: jerks interfere with the full development of the rear deltoid.
• Do not allow movements of the trunk. If you use other muscles, the efficiency of the flies will significantly decrease.

Number of repetitions and weight

Beginners are encouraged to start with the following workloads:

• Women repeat the exercise 10-15 times in two or three approaches with dumbbells weighing two to three kilograms each.
• Men do the same number of approaches and repetitions with dumbbells weighing 5 kg.

Finally

Exercises designed to train the rear beam deltas are very few. In addition, this group of muscles 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 the slope is one of the few isolated exercises that allow making beautiful, harmoniously developed shoulders.