Palms should be facing inward toward each other with
dumbbells side by side.
Not exact matches
Begin the movement
by pulling through the elbows, then row the
dumbbells to your
sides by retracting the shoulder blades and flexing your elbows.
One simple yet very effective way to overload the delts is
by performing rack
side raises: start with a relatively light pair of
dumbbells and perform three reps of
side raises, then move on to the next heavier pair of
dumbbells and perform another set of three reps.
Once you feel ready, add more weight
by holding a
dumbbell in each hand with your arms straight down at your
sides.
Stand holding your
dumbbells by your
side (if you have them) and step forward, lowering your back knee down to the ground and keeping your front knee in alignment with your ankle.
Hold
dumbbells (optional) down
by your
sides, palms facing in.
One good use: Overhead press: Stand with feet hip - width apart, holding a
dumbbell in each hand, elbows bent
by sides, weights just above shoulders (A).
Take the
dumbbells and let the hang
by your
sides.
Start
by holding the pair of
dumbbells on each
side, then raise them in a controlled manner, with a slight bend in the elbows until your arms become parallel to the ground.
Begin
by selecting a set of relatively light
dumbbells, grasping one with each hand, standing upright, and holding the
dumbbells down at your
side at arm's length with your palms facing you.
He used it as a finisher to his regular set of lateral raises
by picking up a heavier set of
dumbbells and holding them out to his
sides for as long as he could, focusing on the intense burn in his shoulders.
By isolating the
side deltoid, this exercise involves a much wider range of motion compared with the lateral
dumbbell raise.
Stand tall, navel to spine, with
dumbbells or soup cans (whatever you have access to) in your hands, which are
by your
sides.
If your gym doesn't have any of these, try hex
dumbbell holds
by grabbing two hex
dumbbells at their ends and holding them for as long as you can, then take a short rest and repeat, or practice plate pinching
by putting together two Olympic plates with the smooth
side out, squeeze them together with your fingers and hold for as long as you can, then rest and repeat.
Take the
dumbbells and let them hang
by your
sides.
Dumbbells fix this issue pretty easily
by allowing each arm to move independently and do equal work, which translates to equal growth on both
sides.
To increase the intensity of this exercise, hold a
dumbbell by each
side.
Grab a pair of
dumbbells and let your arms hand
by your
sides.
As you stand with your feet shoulder - width apart, take a
dumbbell in each hand and slightly bend the elbows as the weights hang
by your
sides, palms facing one another.
Start lowering the
dumbbells to both
sides,
by slightly bending your elbows in the process.
Hold a 5 - to 8 - pound
dumbbell in each hand and extend your arms down
by your
sides.
To do the second variation, start
by pressing both
dumbbells towards the ceiling, then lower one and press it back up to the top before lowering and pressing the opposite
side.
Hold
dumbbells by your
side, the weight should be light enough that it doesn't slow you down significantly.
Raise the
dumbbells up and out to your
side by extending your arms until your elbows reach shoulder height and your arms are roughly parallel to the floor, while trying to bring the shoulder blades as close together as possible.
How To: Begin in starting position with feet shoulder width apart and hands
by your
sides, with or without
dumbbells.
Grab a pair of
dumbbells holding them
by your
side at arm's length.
One way in which you can adjust
side laterals and stimulate
side delt gains is that once in a while you grab a pair of
dumbbells weighing twice as much as you would usually use and just try to execute at least half of a full rep.. Another way in which you can make half reps more effective is
by keeping tension constantly throughout the movement
by never allowing the
dumbbells to fully return to your
sides, which if they do, they will relax the muscles that should be isolated and worked.
If this is too much and you find your form is slipping, try holding lighter
dumbbells by your
sides during the lunges.
Dumbbell Step - up — complete 4 sets x 8 - 10 reps: Stand with 2
dumbbells down
by your
sides and step up onto the bench with either your right or left leg, then step down and step up with your other leg.
How to do it: Stand straight with your feet approximately shoulder width apart, if you are using
dumbbells place your hands down
by your
sides with palms facing in to your body, if you aren't using weights you can place your hands on your hips.
How to: Grab a set of
dumbbells in each hand, feet hip - width apart, arms
by your
sides (a).
Begin standing tall, with arms
by your
sides holding
dumbbells, palms facing toward thighs.
Dumbbell Side bends: Begin the exercise
by standing straight with your feet shoulder width apart.
Starting Position: Begin
by holding
dumbbells at your
sides.
You can also use
dumbbells holding them
by your
sides.
All in all,
dumbbells are ideal for «fine - tuning» your training — working an underdeveloped
side more and for working a muscle differently
by changing the angle of the movement.
The standing
side raise is very easy to be done at home and you can even buy a machine for the
side raises exercise and do lateral lift
by standing
dumbbell side lateral raises at your home.
How to: Stand with feet hip - distance apart holding a
dumbbell in each hand down
by your
sides (a).
The key is to keep your elbow
by your
side and pull the
dumbbell toward your hip, engaging your lat.
In that book he has what he calls the 8 Sets of 8 Keep - You - Honest Workout and the finisher for Upper Body Day is
Side Laterals followed immediately
by what he calls the
Dumbbell Swing, but I have affectionately called it the Pirate Ship.
You typically see these loaded either
by holding two
dumbbells at the
sides or
by placing a barbell across the shoulders like in a squat.
Backwards lunge with row: Hold a
dumbbell in each hand with your palms facing up and arms
by your
side.
For example, with a bicep curl, you might normally lift the
dumbbell from down
by your
side up toward your shoulder for a full range of motion.
Comparing the effect of shoulder joint angle, Pizzari et al. (2014) measured muscle activity in all three regions of the trapezius muscle while performing a standard
dumbbell shrug with the arms
by the
sides or abducted 30 degrees.
Stand straight with your feet approximately shoulder width apart, if you are using
dumbbells place your hands down
by your
sides with palms facing in to your body, if you are using a barbell this should be resting on your shoulders andthe top of your traps with your hands supporting the bar.
Hold
dumbbells by the
side of your head with hammer grip.
Now lean to the OTHER
side and set the
dumbbell down
by your right foot.
Using two
dumbbells or a barbell, hold them in a way
by your
sides such that the palm faces one forward and one backward.
With a
dumbbell in each hand
by your
sides, take a big step forward.
Press the
dumbbells up overhead, and then bring them back down
by your
sides (c).