Lifting dumbbells overhead through the sides


Dumbbell side raises are an exercise that not only contributes to the overall development of the shoulders, but also improves the overall mobility of the shoulder joint.

Benefit exercises

Overhead dumbbell side raises are used in bodybuilding to increase shoulder width. This is due to the fact that the rises through the sides most effectively work out the middle beams of the deltas, the development of which visually expands the shoulders.

Compared to dumbbell side raises, this exercise has the advantage of greater range of motion. The arms make a 180, not 90 degree turn, while the maximum load on the middle bundle of deltas falls on the gap from the angle of 45 degrees between the arms and the body, and the same 45 degrees from the vertical line passing through the body of the athlete. Obviously, lifting the dumbbells only to a level where the arms become parallel to the floor, the load on the shoulders is not maximum. In addition, when the amplitude is limited, the shoulder joint is overloaded, which can lead to injury.

By regularly performing dumbbell overhead raises through the sides, you can improve your results in volleyball, tennis, javelin throwing, basketball, swimming and various types of martial arts.

Technique for performing dumbbell raises through the sides

Correct execution technique:

dumbbell side raises

1. Take a dumbbell in each hand, place your feet shoulder-width apart and bend slightly at the waist. The gaze is directed straight ahead, the arms are lowered along the body and slightly bent at the elbows, the dumbbells practically touch the hips, and the palms look at each other. This is the starting position.

2. Inhale, hold your breath and smoothly, strictly in a vertical plane, raise your arms through the sides above your head. When reaching shoulder level, slightly turn your arms at the shoulder joint so that when you reach the top point of the lift, your palms look forward.

3. After a short pause, keeping the movement smooth, return your hands to their original position.

4. Perform the intended number of repetitions.

It is important:

Throughout the exercise, keep the body in a stationary position, and do not relax the muscles of the back and abs.

Do not bend your elbows, this reduces the effectiveness of the exercise.

Holding your breath in the heavy lifting phase allows you to develop a more powerful effort.

Perform the exercise at a measured pace, keeping the movement smooth.

Do not rush to increase the working weights, too heavy dumbbells will not allow you to perform the exercise without technical flaws and the effectiveness of the exercise will decrease.

Options exercises

Climbing in the crossover. In this version of the exercise, resistance to the movement of the hands is exerted by the weight transmitted through the cables through the lower blocks. In general, the effectiveness of this option is significantly lower, since the load on the deltas decreases after the handles pass through the level of the trapezium.

Working muscles

  • deltoid muscles
  • supraspinatus
  • trapeze
  • serratus anterior

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