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Side Dumbbell Lifts

deltoid muscle

Side Dumbbell Lifts

This exercise develops the middle part of the deltoid muscle, consisting of several bundles attached to the humerus.

Starting position - standing. Legs are slightly apart. The back is straight, arms along the body. Hands with dumbbells are slightly bent at the elbows:

- take a breath and raise your arms to the sides to a horizontal position;

- exhale at the end of the movement.

middle part

This exercise develops the middle part of the deltoid muscle, consisting of several bundles attached to the humerus.

The use of not very heavy weight allows the hands to make more precise movements necessary for the full impact on the middle part of the deltoid muscle, which is especially effective in the initial phase of execution in all positions (arms along the body, behind the buttocks, in front of the hips).

This section consists of several feather-shaped bundles converging on the humerus and withstands relatively heavy loads. It is advisable to select exercises in accordance with the specifics of this muscle, changing the initial position (hands behind the buttocks, on the sides or in front), for a better study of all bundles of the middle part of the deltoid muscle.

Given the various types of body structure (the length of the clavicle covering the acromions, the level of the shoulder joint of the deltoid muscle), you need to choose your own optimal trajectory of exposure that matches your characteristics.

part deltoid

Side Dumbbell Lifting: Starting Position and Options

It should be noted that lateral elevations also develop the supraspinatus muscle located under the deltoid muscle in the supraspinatus fossa of the scapula and attached to the large tubercle of the humerus.

Side Dumbbell Lifts: Phases of Movements and Options

1. Hands raised to a horizontal position: deltoid muscles are involved.

2. Hands raised above horizontal position: the upper and front parts of the trapezius muscle are involved.

Raising your arms above a horizontal position, you can develop the upper part of the trapezius muscle. Many people prefer not to go above the horizontal line, in order to primarily emphasize the load on the middle part of the deltoid muscles.

deltoid muscle, middle part, middle part deltoid, part deltoid