Starting position – standing. Legs slightly apart. Back straight, arms along the body. Hands with dumbbells slightly bent:
– Inhale and raise your arms to the sides to the horizontal position;
– At the end of the movement to exhale.
This exercise develops the middle part of the deltoid muscle, consisting of several beams that attach to the humerus.
Use is not very heavy weight allows the hands to make more precise movements necessary for the full impact of the middle part of the deltoid muscle, which is particularly effective in the initial phase of implementation in all positions (arms at your sides, buttocks, thighs before).
It is advisable to select the exercises in accordance with the specifics of this muscle, changing the initial position (hands behind the buttocks, on the sides or front), for a better study of all beams middle part of the deltoid muscle.
Taking into account the different types of body structure (length of the clavicle, acromion covering level of the shoulder joint of the deltoid muscle), you must choose your own optimal trajectory factors corresponding to your features.
Side Raises: starting position and options
Lifting dumbbell in hand: phase movements and options
1. Hands raised to the horizontal position: involved deltoids.
2. Hands are raised above the horizontal position: involving the upper and front part of the trapezius muscle.
Raise your hands above the horizontal position, it is possible to develop the upper part of the trapezius muscle. Many people prefer not to go beyond a horizontal line, in order to focus primarily on the middle portion of the load deltoids.
In this exercise you will never use too heavy weight. It is repeated 10 to 25 times with a short pause for rest. Changing the path of movement to achieve a burning sensation gives the best results. For greater intensity in between repetitions hold for a few seconds hands in a horizontal position, observing isometric tension.
Application exercises side raises
To: Everyone from beginner to master.
When: At the beginning of the workout. Before lifting the dumbbells to the sides of the bar, do the bench press because of the head while sitting after lifting dumbbell in hand, follow the front shoulder broach.
How much: 3-4 sets of 10-20 reps.