Breeding dumbbells in an incline


Performing dumbbell dilutions in an incline allows you to accentuate the load on the posterior bundle of the deltoid muscles

Benefit exercises

The rear bundle of deltas is traditionally considered the most difficult to pump. Most of the exercises for pumping deltas, as a rule, load the anterior and middle bundles, with little or no involvement of the rear delt, which can lead to imbalance in the development of the shoulders. Breeding dumbbells in an incline is actually the only exercise that allows you to work with maximum efficiency on the volume and relief of the “lagging” back head of the deltas.

In addition, regularly performing bent-over dilutions will contribute to progress in sports such as wrestling, volleyball, tennis, swimming, gymnastics, rowing and many others.

Incline Dumbbell Raise Technique

Correct exercise technique:

tilt dumbbell raise

1. Stand with your feet shoulder-width apart and take a dumbbell in each hand with a neutral grip. Lean forward so that your torso is almost parallel to the floor. At the same time, bend your legs slightly at the knees, keep your back straight with a slight deflection in the lower back, and hold the dumbbells in freely hanging hands. This is the starting position.

2. Inhale and slowly, holding your breath, spread your arms with dumbbells to the sides and as high as possible. When the elbows are above the level of the back, stop and, as you exhale, slowly return to the starting position.

3. After a short pause, do the following repetition.

It is important:

Before lifting the dumbbells, bend your elbows a little, this will reduce the likelihood of injury, and hold this angle in the elbow joint until the end of the exercise.

While performing the exercise, keep your back straight with a slight arch in the lower back. By “rounding” your back, you risk injuring your spine.

Movement should occur only in the shoulder joint and strictly in a vertical plane passing through both shoulders.

When lifting the dumbbells as high as possible, try not to bring the shoulder blades together, so you will remove part of the load from the rear beam of the deltas and load the trapezoid and rhomboid muscles more.

Holding your breath in the heavy phase of the lift will allow you to develop a more powerful effort.

Options exercises

  • Breeding dumbbells in an inclination while sitting. It is performed while sitting on a horizontal bench, so that almost the entire chest goes beyond the edge, and the legs firmly rest on the floor.
  • Cross breeding in a crossover.

Working muscles when breeding dumbbells in an incline

Working muscles:

  • Shoulders (posterior deltoid, infraspinatus, teres minor)

Assistant muscles:

  • Rhomboid muscle
  • Trapezium

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