Lifting dumbbells forward frontal part of the delta. Raising dumbbells in front of you: exercises for beginners. The classic version of lifting dumbbells with two hands

On the calendar 29 April, which means that today we will have a technical note and talk about lifting dumbbells in front of us. After reading, you will learn what benefits the lifts promise and how to perform them correctly, and we will also get acquainted with some practical information regarding the injury risk of shoulder exercises and how best they are.

Please, everyone, sit down, we're starting.

Lifting dumbbells in front of you. What, why and why?

I was prompted to write this note by the “green workers”, in in large numbers staying every week in Gym. I usually don't monitor who's doing what in the gym - it's everyone's business, but it just so happened that my attention was attracted by a group of beginners who were performing dumbbell raises in front of them. And so they performed this ordinary exercise in an unusual way that I decided to consider it in detail, so that some of you would not be tempted to do it out of order. So, let's start in order.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

Lifting dumbbells in front of you is an accentuated isolated exercise for the development of the anterior bundle of the deltoid muscle. It is he who receives the main load and moves the arm forward and up. The synergists are:

lateral deltoid;
bottom / middle of the trapezium;
clavicular head of the pectoralis major;
serratus anterior muscles.

The role of stabilizers is performed by:

the top of the trapezium;
muscle that lifts the scapula;
wrist extensors.

A complete muscle atlas looks like this:

Classic variant performing dumbbell lifts in front of you involves a grip from above and raising them to shoulder level (or slightly higher). However, in order to give an increased load to the deltas, it is necessary to take the dumbbells with a neutral grip. (palms facing each other) and raise your arms above the horizontal 45 degrees. The front beam and the frontal half of the middle beam receive the lion's share of the load from the moment when the arm deviates from the vertical by 45 degrees and until the arm is above shoulder level by the same angle. In this case, at the top point, the reduction of the front deltas is maximum. If you raise the dumbbells even higher, then the focus of the load will shift to the trapezoid and the front serratus muscle. The exercise also actively works the top of the chest - in a position until the dumbbells have risen above shoulder level.

Advantages

Performing lifts in front of him, the athlete receives the following benefits:

isolated work of the anterior beam;
study of each shoulder separately;
increase in strength (progress in weights) in some basic exercises -,;
general strengthening of the shoulder bag;
minimizing shoulder injuries;
the development of the muscles of the back and pectoral - trapezium, raising the scapula and pectoralis major;
the ability to work with one hand with a temporary “failure” of the other;
maintaining muscle balance (elimination);
creation of an array of front deltas, development of their thickness;
honing the shape and relief;
winning visual “watchability” in a T-shirt / t-shirt;
a clear separation of the anterior bundles from the middle and chest ones;
more comfortable performance compared to barbell lifts.

Execution technique

The exercise lifting dumbbells in front of you is not God knows how difficult, but it requires knowledge of some technical subtleties and nuances. Therefore, we will analyze them in more detail in a step-by-step guide.

Step #0.

Pick up dumbbells of adequate weight and take them with an overhand grip. Lower your arms to hip level, but do not touch each other with dumbbells and do not extend your arms completely at the bottom point. Place your feet shoulder-width apart, keep your torso straight. This is your starting position.

Step #1.

Inhale and, while keeping your torso still, raise the left dumbbell in front of you with a slight bend at the elbow. As soon as you pass the line of shoulder level, exhale and linger at the top of the trajectory. Then slowly lower the dumbbell down to the PI and do the same for right hand. Complete the prescribed number of repetitions.

In the picture version, lifting dumbbells in front of you looks like this:

On the move so...

Variations

In addition to alternate frontal dumbbell lifts, there are non-classical variations, in particular, such:

simultaneous lifting of dumbbells with an overhand grip;
alternate / simultaneous lifting of dumbbells with a neutral grip;
frontal lifting of one dumbbell with a neutral grip;
lifting the bar in front of you;
lifting the pancake in front of you;
lifts from the lower block.

Secrets and subtleties of execution

Despite all the seeming ease, it is necessary to remember the following technical features:

when lifting, do not allow movements in elbow joint;
do not bend your arms and do not straighten them until they lock at the elbows;
at the beginning of the lift, do not help the body move the dumbbells;
don't let the momentum "eat" most of the weight and the exercise turns into a dumbbell swing;
when lifting dumbbells, do not reduce or spread your arms;
do not knock dumbbells at the top / bottom points, the distance between them should be slightly less than shoulder level;
at the top of the trajectory, make a peak contraction;
do not throw dumbbells down, but lower them smoothly and under control;
do not touch the hips with dumbbells when lowering;
in the classic version, do not lift the dumbbells too high (don't bully them) from shoulder level;
do not use big weights in this exercise;
always start the exercise with 1-2 warm-up approaches with no heavy weight;
keep the number of sets of repetitions in the range 3-4 X 8-12 ;
it is most effective to include front raises in the middle of a shoulder workout - in particular, after a sitting or standing dumbbell / barbell press;
after lifting in front of you, perform breeding standing / sitting in an inclination;
the seated version of the lifts stabilizes the body better, but the exercise becomes more difficult.

Actually, we finished with the technical side, now we turn to the practical.

Is it worth doing frontal lifts and are they dangerous for deltas?

The shoulder is one of the most complex and fragile joints. Often in the process of training they get a negative load from basic exercises (ex. bench press). Restoring deltas from injuries is an extremely time-consuming process and, often, completely impossible. Therefore, to shoulder exercises you should approach very, very carefully and with the king in your head.

In particular, when performing frontal lifts, it is worth remembering that there is an outward rotation of the shoulder, which can lead to subacromial syndrome.

When lifting the dumbbells, the space between the acromion and the humerus (upper arm bone) narrows. The acromion may be rubbed or bumped by the tendons or bursa within this space. This friction can lead to shoulder weakness, numbness, and pain. In this regard, in order to reduce the risk of injury to the shoulders (particularly subacromial syndrome) it is recommended to turn the thumbs up at the top of the trajectory.

The best shoulder exercises from the point of view of science. What are they?

And of course, our post would not be complete if we didn't look at the best exercises in terms of EMG muscle activity. Researchers from the University of Wisconsin-LaCrosse (USA) conducted a study on the best exercises for different muscle bundles and got the following results. The MVC parameter was taken as the reporting parameter - the maximum voluntary contraction in the muscle.

Note:

Anterior, middle, posterior deltoid - anterior, middle and posterior bundles of deltas.

The presented data tells us that the best exercise on the front deltas with the coefficient MVC = 74% is the dumbbell bench press while standing up, in second place are frontal lifts. Taking into account this information, you can effectively build your workouts in the gym.

I have everything on the sim, let's summarize.

Afterword

Today we got acquainted in detail with such an exercise as lifting dumbbells in front of us, which means that now there is one more tool in your broad-shouldered arsenal of exercises. There is only one thing left - to put the theory into practice, I'm sure you'll be fine with this without me, so let's blow into the hall. Forward behind broad shoulders :)!

PS. How do you train your delts?

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

The broad shoulders of a man at all times have been a sign of strength, courage and beauty. That is why everyone for whom sports and the gym have become a part of life focus a lot of attention on working out the deltoid muscle.

Today we will talk about such an exercise as lifting dumbbells in front of you, we will analyze in detail the technique for performing the exercise, and also dwell on common mistakes during training.

What muscles work during execution, benefits and types of exercise

Raising your arms with dumbbells in front of you is one of the isolation exercises to work out the delta, since the front is mainly working deltoid. But, despite this, the following muscles are also involved in the exercise:

lateral delta;
pectoralis major;
biceps brachii;
muscle that lifts the scapula;
coracobrachialis muscle.

exercise is quite effective to work out the delta for the following reasons:

Allows you to work out both shoulders symmetrically;
In the event of a shoulder injury, you can only perform the exercise with one arm;
It is more comfortable to perform than, for example, lifting a barbell;
Locally works on the anterior delta.

Exists several varieties this exercise:

simultaneous or alternate lifting by neutral or top grip;
raising hands in front of you in the lower block;
lift the bar in front of you.

Depending on the position of the body, lifting dumbbells in front of you is performed both standing and sitting. The effectiveness of the choice of position does not change.
For excellent result and to avoid injury, some recommendations should be followed.

Let's take a detailed look at the technique of simultaneous lifting with the upper grip in a standing position.

Lifting dumbbells in front of you - technique in a standing position

In the starting position, the feet are at shoulder-width level, lower the arms along the body, the back is straight, hold the dumbbells on the outside of the thigh with the back of the hand forward. The arms at the elbow joint are slightly bent.

This will help relieve stress on the elbow. Inhale, and as you exhale, raise your arms so that they are parallel to the floor. As you inhale, lower your arms down to the starting position. To increase the load on the delta, there is a more complex implementation.

Here, the arms do not stop at the parallel, but continue to move up to an angle of 45 degrees. It is important during training to ensure that there are no sharp jerks with your hands. Otherwise, the load from the target muscle will go away.

Despite the simplicity of the technique, novice athletes often make a number of mistakes that reduce the effectiveness of the exercise to zero, and sometimes lead to injuries.

Common mistakes when doing the exercise

To avoid making mistakes when performing the exercise, follow these guidelines.

Do not spread your arms on the rise and do not bring them together. Dumbbells throughout the entire set should be at a fixed distance from each other - at the level of shoulder width or slightly narrower.
Concentrate on shoulder work. Do not push your arms out, making efforts with your pelvis. Use lighter weight dumbbells.
When lowering your arms, hold with a dumbbell. Avoid abrupt reset.
At the very beginning of the exercise, fix the position of the back and hold it. Do not slouch, spread your shoulders and shoulder blades back. The body as a whole must remain motionless.
Try not to extend your arm at the elbow. He must also remain still until the very end.

To understand and work out the technique of alternate lifting, we suggest that you watch the following video tutorial.

Lifting dumbbells alternately in front of you - video

In this video, you will learn about the technique of performing alternate lifting, as well as which muscles are targeted during this exercise.

Correct technique when performing the exercise is the main condition for achieving the goal. Qualitatively performing dumbbell lifts and choosing correct weight, you will soon be able to see the result of your labors.

Have you already included shoulder exercises in your training program? Which exercise option did you choose for yourself? Share your impressions, plans and results in the comments.

This exercise belongs to isolating exercises and is performed to form a relief.

It is often said what an exercise for beginners is, but this is not entirely true. This exercise is more difficult than it seems. Since the deltoid muscle does not lend itself well to stress, it is advisable to work with a lot of weight. But even if you try, it is unlikely to succeed, since this exercise requires great strength for its implementation.

The exercise itself pumps the deltas, thereby separating them from the biceps, which gives shape to both the shoulders and arms.

Correct execution technique

The starting position looks like this: the arms are lowered in front of the legs and the dumbbells lightly touch them. The torso should be straight, and the arms should be slightly bent at the elbows.
The grip is chosen individually, to whom it is convenient. This can be either an overhand grip (when the palms look at the legs), or a neutral grip (when the palms are located in a circle).
A breath is taken and the breath is held. Just at this moment, you need to lift the dumbbells in front of you. Be sure to ensure that the arms do not bend or unbend until they lock at the elbows. The entire load must go to shoulder joint, but not on the biceps or the wing.
The interval between the dumbbells should be the same both in the starting position and when lifting. Do not touch dumbbells or, conversely, breed them. The ideal option would be a distance approximately equal to the width of the shoulders.
Raise the dumbbells to shoulder level. If it works, maybe a little higher. After the lift has reached the peak point, you need to exhale and slowly lower the dumbbells.
After, you need to take a rest, then do the next approach.

Tips from experienced athletes: It is necessary to categorically refuse "". No matter what exercise is performed, cheating can only be present when performing approaches with very, very heavy weights. Also, do not bend your lower back. And don't forget about breathing. Inhale on the ups, exhale on the way down.

Muscles involved in exercise

When performing this exercise, the following muscle groups are involved:

Anterior deltoid - This muscle is located on top of the shoulder joint. It moves the arm forward and upward.
Middle head of the deltoid - This muscle covers the shoulder joint from above. She is responsible for stabilizing the shoulder
Trapezius muscle - This muscle also receives a load when performing this exercise
The pectoralis major muscle - It is responsible for raising the arms in front of it to shoulder level, therefore it is also involved in the exercise
pectoralis minor - located directly below the pectoralis major pectoral muscle. Also involved in raising the arm up and moving forward
Serratus Anterior - It is located on the ribs. Helps the scapula to turn
Short biceps head - Also helps to move the arm up and forward.

How to get the best results

A person has been going to the gym for six months, but there is no progress. The rest of the muscles grow, but the shoulders do not want to. This is not at all surprising, since in order to swing the deltoid, you need quite a decent weight. But by increasing the weight, a person loses the ability to perform the exercise correctly. Here are some tips to help you increase your productivity with dumbbell front raises:

To maximize the effect of this exercise, you need to increase the working weights. This is quite difficult, since lifting dumbbells is even light weight in front of you is often very difficult. But this can provoke muscle hypertrophy. ()
You can also increase efficiency by lifting dumbbells above the shoulders, while using a neutral grip.
Alternate intensity. Not always slow lifting of heavy rods gives results. Muscles get used to it and stop responding. And just intense lifts (even with less weight) can activate muscle growth.
If it is not possible to lift dumbbells without the help of the body, then it is better to reduce the weight and continue the exercise with the correct technique.

Conclusion

Do not forget that each exercise is traumatic and it is not worth blindly chasing heavy weights. Initially, you need to consult with the coach.

If it is not there, then you need to be guided by your own feelings and the absence of discomfort. We form the relief of the shoulders with the help of dumbbell lifts in front of us.

An excellent exercise for the development of the front delta, everything is described in detail, the video, the nuances of the exercises, as well as other exercises on the front.

Description of the exercise

To begin, grab a barbell and bend your elbows slightly. The bar of the bar should be raised slightly above shoulder level, so the front delta feels the load better. Do this exercise at the end of your shoulder workout after the main exercises for example. For a change, you can take the barbell with a grip from below, so the front delta feels the load more sharply, while the biceps are included in the work a little.

The main nuances of the exercise

1. Be sure when lifting the bar, the elbows should be slightly bent, so the load is removed from the elbow joints.

2. Raise the bar slightly above shoulder level, so the load feels more acute.

3. Also, lifting in front of you can be done with the help of a pancake and a dumbbell, due to the fact that the arms turn around and the palms look at each other, the load is immediately felt in the front delta.

4. Do not chase weight, without violating the technique you must do at least 8 repetitions.

5. The width of the grip is slightly narrower than the shoulders, the narrower the grip, the greater the load on the front deltas, but the more difficult the exercise is.

6. You can also replace the barbell with an exercise on the lower crossover, the trick is that when you lower the barbell down, the load on your shoulders decreases, and in the crossover it is the same both at the top and at the bottom of the exercise, due to the fact that the weight is always in movement.

7. Try your best not to swing the torso, lift the weight with the power of the deltas, and not due to inertia and throwing the barbell.

8. If you feel discomfort in the lower back, wear a belt, it will protect the lower back from unexpected pain.

Lifting a dumbbell with both hands in front of you- this is a special isolated exercise that gives a good load on the front deltas, stimulates their growth, perfects the shape and relief, separates the front deltas from the pectoral and middle deltas. Can be performed with a dumbbell, a pancake from a barbell, a kettlebell.

Initial position

Take a dumbbell with both hands by the pancakes or bar. Put your feet shoulder-width apart, take your pelvis back a little, deflection and tension in the lower back. The back is straight, the shoulder blades are brought together, the head is straight. Hands with a dumbbell are below, bend your elbows slightly to protect against injury.

Technique for lifting a dumbbell with two hands in front of you

Take a breath. Raise your arms to shoulder or chin level. Exhale with effort. Hold them at the top for 1-2 seconds, tighten your deltas, then slowly lower them while inhaling. You can lower your arms completely or not completely, which will lead to a constant load on the front delta.

Do not help yourself with the body, the exception is on the last repetitions.
It is best when the palms are directed inward, so there is more load on the front delta and its inner part.
The dumbbell version is best for the front deltas due to the fact that the hands are brought together as much as possible.

Mistakes

Throwing a dumbbell with the help of legs and body.
Sharp lowering of the hands down.
Performing the exercise by inertia - we throw it up with the help of our legs, we sharply throw it down.