Dumbbell Standing: Exercise Techniques, Useful Tips

The raising of the hands with the dilution to the sides gives the maximum load on the deltoid muscles. Their training allows you to visually expand the shoulders and make the figure more athletic. Let's find out how to properly arrange the dumbbells in the standing side.

What muscles are involved in training?

The dumbbell stand-up allows loading the middle and anterior deltas of the shoulder girdle. To a small extent, the jagged, trapezius muscle, posterior delta is activated.

The effectiveness of pumping the above zones increases when doing additional exercises with the bar. To fix the result allows the wiring of dumbbells standing in the slope.

Such exercises make it possible to work out the shoulder girdle qualitatively for athletes of both sexes, to quickly increase muscle mass for beginners. You can achieve your goals by varying the weight of dumbbells.

Women such training allow you to form a fit figure. However, representatives of the weaker sex are not recommended to work with a large weight, because overdoing, you can make the upper body too massive, similar to the male.

Technique of doing the exercise

The distribution of hands with dumbbells in the standing side is performed as follows:

1. The initial position is taken, at which the feet are located on the width of the shoulders.
2. The dumbbells are grasped, after which the body of the body is straightened.
3. The palms turn to each other. In the elbow joint, a minimal fold is performed, which is fixed in a static position. The specified grip should not be changed throughout the entire workout.
4. A deep breath is drawn and breathing is delayed. Next, the arms are raised, diluted to the sides.
5. Dumbbells are raised to the level of the shoulders, after which the exhalation is carried out.
6. Finally, the hands are lowered and the starting position is taken.

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

Dumbbell alignment standing in slope

The presented exercise is not mandatory for the formation of an attractive shoulder girdle. Its performance makes it possible only to pump an additional bundle of deltoid muscles.

When starting this training, it is necessary to tilt the body forward with the formation of an angle of 90 ^° . Grabbing dumbbells, you need to put your hands in front of you. As in the previous case, the limb should be slightly bent in the area of the elbow joints. Next, you can start lifting dumbbells standing in the slope, 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 part of the load is accounted for by the muscles of the back. To facilitate the task and maximize the target area, after receiving the initial position, it is enough to bury your head in any vertical surface.

Useful recommendations

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

1. The use of dumbbells that have excessive weight, will not allow you to work, keeping the ideal technique. Excessive load naturally will cause limbs to excessively bend at the elbow joints. The specified error will lead to violation of the desired amplitude of movements. Therefore, it is recommended to beginners to resort to the use of light dumbbells.
2. Priority is given to breathing during the exercise. Its timely delay is extremely important, since it allows you to maintain balance.
3. Dumbbell Standing requires tension and straightening of the body. During the exercise, you should avoid swinging and deflecting the body from the conventional vertical axis. All the load should fall on the shoulder joints. Unused muscles must be left in a fixed, stationary position.
4. Palms with dumbbells should pass exclusively through the sides. Straining the muscles of the chest or back, the athlete automatically reduces the effectiveness of training. With this approach to the organization of 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 looked at how the arms are handled with dumbbells standing upright and with the body tilted. Finally, it is worth noting only that the deltoid muscles of the shoulder girdle adapt well to the loads. Therefore, in order to increase the effectiveness of training, it is necessary to regularly resort to increasing the weight of dumbbells.