Along with the usual exercises for pumping deltas, there is one more, maximally focused on working out the middle beam – lifting dumbbells through the sides with one hand or with two hands. This exercise can also be called – dumbbells in the sides. In this article we will consider the technique and methodology for their implementation.
Single-Arm Dumbbell Lateral Raises
Technique of execution Single-Arm Dumbbell Lateral Raises
- Before the start of the exercise, you should stand straight, legs are shoulder width apart, and the socks are slightly divorced.
- Take the dumbbell in one hand with a neutral grip (palm inward). Keep the hand straight. The look is directed in front of you.
- Breathe deeply, hold your breath and begin the exercise.
- When you lift the dumbbells, the arm should be slightly bent at the elbow.
- Finish the rise should be when the dumbbell reached the shoulder level.
- Exhale and start let down the dumbbell to its original position.
- Raising your arm, do not allow the body to move. Ideal is the performance in which the body remains straight.
It can be clearly seen on the video at the beginning of the article
The option one hand Lateral Raises with cable block
The starting position is standing sideways to the bottom block of the simulator. Handle hold in one hand:
Lifting one hand to the side from the lower block – the Start and End point of movement
- take a breath and raise your arm to the side until the horizontal position;
- At the end of the movement to exhale.
This exercise develops the deltoid muscle, especially its middle multi-pleated part, consisting of several bundles in the form of a feather.
Varying the angle of the body position, you can stress the load on all parts of the deltoid muscle.