Side elevation with dumbbells: bodybuilding

Lateral elevation with dumbbells: a key exercise to develop the shoulders

Strength training is a vast and exciting area and among the most popular exercises there are the lateral elevation with dumbbells.

This exercise is mainly aimed at the deltoid muscles, but also offers benefits for other muscle groups and helps to improve posture. Whether you are an athlete for beginners or experts, the side elevation is a must to sculpt the shoulders and strengthen the upper body.

In this article, we will explore this exercise, its benefits, its technique and some suggestions to optimize your sessions.

Why include collateral elevations in your program?

1 – Strengthening of the shoulders The lateral elevation is ideal for hitting the average deltoid, which is responsible for the arm kidnapping. By strengthening this muscle, not only can you become wider and aesthetic shoulders, but also improve your strength for other exercises.

2 – muscle balance A balanced development of the shoulder muscles is essential to avoid injuries. The lateral elevations help to balance the work between the previous means, the means and the rear deltoids and deltoids, which is essential for good joint stability.

3 – Versatility The side elevations can be carried out with various weights, which allows them to be adapted to your physical level. Whether you are in the gym or home, this exercise can be easily integrated into your routine.

4 – Best performance By strengthening your shoulders, you will also improve your performance in other exercises, such as the bench, the Pull -Up or developed military. Solid shoulders are essential to support complex movements.

5 – improvement of posture Regular work on the shoulders helps to correct the muscle imbalances caused by a sedentary lifestyle. By strengthening the shoulders muscles, you can improve posture, reduce back pain and increase self -confidence.

How to correctly perform the lateral elevation

To maximize the benefits of the lateral elevation by minimizing the risk of injury, follow these essential passages:

1 – Starting position Get up, your feet in pieces in the width of the shoulders, with a handlebar in every hand, arms along the body. Make sure your wrists are straight and that the palms are addressed to your body.

2 – Posture Keep your back straight and your shoulders slightly behind. Avoid leaning in front or behind. Look straight to maintain good posture.

3 – Movement Insulating, slowly raising the dumbbells on the sides until the arms are parallel to the ground. Avoid lifting dumbbells too high so as not to excessively urge the shoulders. Remember to direct the elbows outwards rather than lift the arms.

4 – Control Discover the dumbbells slowly by expiring, checking the movement to maximize the tension on the muscles. A descent too fast can reduce the effectiveness of the exercise.

5 – Tests Perform 3-4 series from 10 to 15 repetitions, adjusting the weight of the dumbbells according to your level of strength. Make sure to respect a suitable rest time between the series to allow optimal recovery.

Current errors to avoid

• data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props='{"335552541":1,"335559685":720,"335559991":360,"469769226":"Symbol","469769242":[8226],"469777803":"left","469777804":"","469777815":"multilevel"}' aria-setsize="-1" data-aria-posinset="1" data-aria-level="1">Use too much weight The choice of too heavy weight can cause bad condition and injuries. Start the light and gradually increase. It is better to check the technique before increasing weight.

• Oscillation Avoid leaning or swinging the body to lift the dumbbells. A controlled movement is essential to isolate the targeted muscle.

• Too much height Do not lift your arms beyond the horizontal line. This can create an excessive tension on the shoulder joints and increase the risk of injury.

• Bad breathing Do not forget to breathe correctly during the exercise. Inspire by lifting the dumbbells and exhale by going down. Adequate breathing helps to maintain concentration and performance.

Variants and progressions

To avoid monotony and continue to progress, you can try different variants and progress of lateral elevation:

1 – Lateral elevation with rotation
To add a further challenge, try rotating the shoulder by lifting the dumbbells. Start with the palms towards your body and, lifting the dumbbells, turning the palms towards the sky at the end of the movement. This involves multiple stabilizing muscles of the shoulder.

2 – Side elevation inclination
To hit the deltoids from another corner, it is possible to make the lateral heights by leaning slightly forward. This accentuates the work on the rear deltoids and helps to balance muscle development.

3 – Lateral elevation with one arm
Using a single handlebar, it increases instability and muscle challenge. This also allows you to focus more on technique and control. He alternates between each arm for a balanced job.

4 – Lateral elevation with elastic
If you do not have access to dumbbells, use a strip of resistance. This allows you to work on your shoulders while a variable resistance is added that can be softer for the joints.

5 – Side elevation in superseet
To increase the intensity of the training session, try to combine collateral elevations with another exercise for the shoulders, such as the military developed. This allows you to maximize time under tension and stimulate muscle growth.

Tips to optimize your sessions

• Heating : Before starting the side elevations, be sure to make a good heating. This may include shoulders, dynamic elongations and light movements to prepare muscles.

• Focus on technique : Pays particular attention to your module. The quality of the movement is greater than the quantity. A good technique minimizes the risk of injury and maximizes the results.

• Listen to your body : If you feel pain (different from simple muscle effort) during the exercise, stop. It is essential to listen to the signals of your body to avoid potential injuries.

• Hydration and nutrition : Stay well hydrated and make sure to consume fairly nutritious to support your training. A balanced diet plays a key role in recovery and muscle growth.

Conclusion

The lateral elevations with dumbbells are an essential exercise for anyone who tries to develop the strength and aesthetics of their shoulders. By integrating them correctly into the routine of bodybuilding, not only can you strengthen the muscles, but also improve the overall performance.

With an appropriate technique, attention to detail and avoiding current errors, you will maximize the earnings by minimizing the risk of injuries.

So, ready to sculpt your shoulders? The lateral elevation is an accessible and effective exercise which, if performed regularly, can transform the shoulders and improve the general physique.

Do not forget to vary the exercises, progress with caution and always put health and safety in priority in training.

Forward and good bodybuilding!