Retracting the arm to the side while bending over on a block

Anatomy of the rear delts and how to train them

The rear delta is located on the back of the shoulder, that is, at the back of the back. It starts from the lower edge of the scapula and, together with the other bundles, is attached to the tuberosity of the humerus.

Its functions include:

• Retracting the arm back in any plane.
• Rotation (turn) of the hand outward (towards the thumb).

Knowing the function of the rear delts, we now understand the mechanics of their work and how to train them. That is, the main exercises for us will be all kinds of deadlifts with different weights: barbells, dumbbells, cable trainer. But the main thing that we must understand is that in pulling movements the back is actively working, in particular the lats and trapezius.

rear delt exercises

What then should we do to eliminate the back from the exercise?

To begin with, we need to choose the optimal point where we will pull the training equipment we have chosen. Everything is simple here, if you consider that in any back exercises we pull the weight towards the belt, then when training the deltoids you will have to shift the emphasis closer to the chest. This will help eliminate the lats. I suggest, as a guide, to take the center of the pectoral muscles as that very point.

As for the position of the elbows. Basically, when training the rear deltas, the arms are held so that the elbows are in the same plane as the shoulders. That is, if we draw a horizontal line, then the elbows and rear delts will not go beyond it.

Next, you need to choose the right weight

It shouldn't be too light. This way we will simply drown our muscles, but this will not lead to their increase. As for heavy weight, it is also not welcome. Because the deltas will not be able to do it and the back will come to their aid, which will take all the load upon itself. So take the weight that you can pull only due to the force of the deltoids.

Execution technique

Initial position

1. The movement starts from the point that many consider the middle of the amplitude. You need to start extending your arms from the “forearm parallel to the floor” position;
2. You can take the correct position by standing at a distance of 30-40 cm from the crossover block;
3. The handle should be grasped evenly, at the same distance from the center, with both hands;
4. Bend slightly forward and slightly bend your knees;
5. Take a breath, fix your abs;
6. Reduce the shoulder blades to the spine and lower them to the pelvis;
7. Keep your shoulders turned and in the same position

Movement

• As you exhale, you need to straighten your arms only at the elbow joints, leaving your shoulders stable;
• At the bottom point of the movement, you should linger, contracting your triceps;
• Then - return to the center of the amplitude and do not bend your elbows additionally in order to “push” the weight towards your shoulders;
• After completing the required number of repetitions, you need to return the projectile to its original position.

Attention

• The exercise is isolated - there is no need to “work” with your legs, body and abs;
• The more emphasis is placed on bending forward, the less stress the triceps receive;
• You cannot throw the weight in a negative phase; you need to smoothly lower it, as if “bringing it” with your muscles;
• You should control your elbows so that your forearms do not move too far from your body;
• The pace should be smooth and the same, there is no need to push the block down due to inertia and work in jerks

Recommendations

• The arms need to be extended exactly to the point where the tension is felt, but not overextended, “locking” the elbow;
• Do not bend your wrists so as not to overload the ligaments;
• It is better to keep brushes stiff;
• Block – keep suspended until the end of the exercise

This is a STANDING ARM EXTENSION, baby.

Watch this video on YouTube

Bent-over arm extension with dumbbells

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Reading time: 4 min.
1. What does the exercise do?
2. Possible contraindications
3. Execution technique
4. Standing extensions without a bench
5. Recommendations for implementation
6. The most popular mistake

Dumbbell back extensions are one of the best exercises for the triceps. It allows you to effectively work the mentioned muscle, add volume to your arms and emphasize the relief. Girls can use this exercise to improve their shape and get rid of flab on the back of their arms.

Despite its apparent simplicity, it can be difficult for beginners to perform the exercise correctly the first time. And it’s not a matter of complexity, but rather the technical side of the issue.

What does the exercise do?

The bent over arm extension engages all three heads of the triceps: long, lateral and medial.

The emphasis of the load in the exercise falls on the triceps.

The exercise can be done by men and women. This workout is light on shoulder and core strength and only targets the triceps.

1. Dumbbell curls can be recommended for those who need to work on triceps symmetry. By performing different numbers of repetitions with your right and left hands, you will gradually equalize their volume.
2. The exercise can also be performed by beginners who are just starting to train their upper body. It will help develop basic triceps strength to progress to complex training.
3. The exercise is suitable for women who have developed “wings” on their shoulders - loose skin that appears after losing weight or as a result of natural age-related changes.
4. Triceps exercises such as reverse push-ups or close-grip bench presses put stress on the wrists and can cause pain. When bending your arms with dumbbells, your hands are in a natural position.

Possible contraindications

Contraindications include, first of all, injuries to the elbow joint.

• If you experience elbow pain during exercise, it is recommended to reduce the weight of the dumbbells and the number of repetitions.
• In some cases, you need to exclude the exercise for 1-2 weeks.

Execution technique

To complete the exercise you will need:

• one or two dumbbells of suitable weight;
• a horizontal bench or other surface to support the knee.

You can perform the exercise without a bench. Let’s discuss this separately, as a variation of bent over arm extension.

Extension technique.

To avoid confusion in terminology, it should be mentioned that the shoulder is the part of the arm above the elbow, and the forearm is from the elbow to the hand.

1. Place one knee on the bench.
2. Place your hand on the same side of the bench for body support and balance.
3. Lean forward slightly so that your body is parallel to the floor. The spine should be straight. The neck is aligned with the level of the back. The gaze is directed forward. The stomach is pulled in, the abdominal muscles are tense.
4. Place your other leg on the floor for support.
5. Take the dumbbell in your free hand and bend your elbow at a right angle. This is the starting position.

1. Raise your bent elbow until your shoulder is parallel to the floor. The forearm with the dumbbell is directed downward. Take a breath.
2. Exhaling, bend your elbow straight back until your arm is completely straight. The triceps at this moment should be as tense as possible, and the position of the shoulder should be fixed.
3. Hold the dumbbell in your straight hand for a few moments.
4. As you inhale, smoothly return your hand to the starting position.
5. Repeat as many times as necessary and switch sides.

The main technical point is that the shoulder remains absolutely motionless throughout the entire exercise. Movement occurs only at the elbow joint.

Beginners often swing the dumbbell, causing inertial shoulder abduction and body swing. This is wrong and even dangerous. Movements must be clear, rhythmic and controlled. Also remember to breathe evenly and focus on contracting your triceps as you extend your arm.

Forearm abduction using a rubber expander[edit | edit code]

Characteristics

:

• Forearm abduction using a rubber expander - auxiliary exercise
• Isolation of one joint
• Traction Shift
• Closed kinetic chain
• Using weights
• For all levels - from beginner to advanced

Weakness of the rotator cuff and imbalance in the development of its muscles are often a factor limiting the ability to train and create the preconditions for shoulder joint injuries. Typically, the most common symptoms are weakness of the lateral muscles (supraspinatus, infraspinatus, teres minor) and tightness of the subscapularis muscle.

Execution techniqueedit | edit code

Forearm abduction using a rubber expander

Maintaining a constant bend angle at the elbow joint, move your forearm to the side. Return to the starting position and repeat the exercise.

Initial position

• Stand straight, feet shoulder-width apart. One leg in front, shoulders relaxed.
• Straighten your back, give your spine a neutral position.
• Take the free end of the expander in your hand. Bend your arm at the elbow joint at an angle of 90 degrees. Fix the other end of the expander at the same height or take it in your other hand.

Recommendations for implementation

Don't use inertia

The movements should be slow and controlled when abducting the forearm using a rubber expander. Straighten your chest and shoulders, lower your shoulder blades and bring them closer to your spine. Do not lift your elbow from your body. Don't focus on the weight of the burden. Focus on technique.

Main muscles when abducting the forearm using a rubber expander

• Torso: abdominal muscles, erector spinae muscle.
• Shoulder blade: serratus anterior, rhomboids, trapezius.
• Forearms: wrist flexors.

Advice specifically for women with shoulder instability

The shoulder joint is the most mobile of all the ball-and-socket joints in the body, but this makes it extremely susceptible to injury, especially if the arm is extended or abducted more than 90 degrees at the joint. If a woman has poorly developed shoulder muscles, this can cause joint displacement and neck pain when performing exercises in which the arms are raised above the head. If you're also at risk, consider rotator cuff exercises first to improve joint stability, and save overhead lifting exercises for later when you're at an intermediate level. At first, limit yourself to a moderate number of sets and repetitions; increase the load gradually.

Movement analysisedit | edit code

Effective variations of dumbbell rows on a bench. Performance technique

The one-arm bent over dumbbell row has become popular a long time ago: due to the fact that the exercise does not require special equipment other than a dumbbell, it is included in CrossFit sets to maintain shape, develop endurance and strengthen the latissimus dorsi muscles.

Craving is relevant for office dwellers. S-shaped scoliosis with an uneven back is a characteristic feature of time, so a unilateral type exercise can smooth out this disproportion and give relief to the back. Among other things, deadlifting is recognized as universal and effective for any level of training of an athlete, if there are no prohibitions from doctors.

Alternative (similar) exercises:

1. Bent-over barbell row.
2. Pull from the lower block to the waist.
3. Bent-over dumbbell rows.

Bent-over one-arm dumbbell row: video

General rules

There are a large number of variations of this type of exercise. For example, using two dumbbells, when the pull is carried out with one hand or the other. With an inclined bench, as well as with a simple bench or chair, if we are talking about doing the exercise at home. Let us describe the general technique.

When starting your approach, be sure to warm up by performing circular movements with your arms and stretching your shoulders and forearms. Make sure you don't have back pain.

Next, follow the algorithm:

1. If you have a bench, rest your free hand and knee on the bench. Your body should be at a greater angle of elevation, with your elbow increasing the range of motion so that the biceps are not involved. If there is no bench, you can take a wide step forward with one foot. Bend your other leg slightly. If you want to do the exercise without lunging, bend your knees slightly.
2. Take the projectile in your hand with a simple grip, with the palm turned towards the thigh.
3. You need to bend your arm at the elbow and lift it up so that the dumbbell is level with the belt.
4. Exhale as you press up. Fix the position of your elbow at the top for a few seconds to enhance the effect. Lower your hand while inhaling. Repeat several times for several approaches.
5. Switch sides. One approach is considered a cycle of approaches from the right and left sides.

Important ! As a warm-up, use light weight dumbbells with your elbow higher, behind your back, to avoid injury and ensure blood flow to the muscle tissues of your back.

Application of the exercise

To whom . Athletes of any level of training. The technique is quite complicated. Do it under the guidance of a trainer.

When . Performed as the second or third exercise after pull-ups and deadlifts.

How many . One-arm dumbbell rows are repeated during strength training to maintain form 8 times for four sets throughout the workout. If you want to gain muscle faster, do 12 reps of 4 sets.

What muscles work when dumbbell rowing?

Thanks to the maximum amplitude of arm movement in training, effective pumping of the latissimus muscles is achieved. During a strength exercise, the entire load falls on them, giving the athlete’s back a V-shape after a long period of training, while the triceps, back and biceps, deltoid and round muscles are involved, that is, a fairly extensive “territory” of the body. That is why dumbbell rows are in demand by both beginners and professional athletes.

The muscles most involved are the “wings” (back), teres major and minor, trapezius, rhomboids, rear deltoids and rotator cuff.

Load on target muscles on a 10-point scale

An important role in muscle work is played by the angle of inclination of the body. At 45 degrees or less, the lower part of the lats works most. If you do it with the help of an emphasis and keep the body above 45, then more emphasis is placed on the top of the same muscles.

We recommend that athletes adhere to the following rules:

• Do not chase too high a load on the dumbbells. Hone your skills in doing it correctly.
• Follow the trajectory.
• Breathe evenly and repeat the movements smoothly.
• It is advisable not to use inertia. The emphasis should not be on the jerk.
• Don't roll your shoulders.
• Lower your shoulder blades and straighten your chest.
• You need to keep your back straight, maintaining a curve.

Several options

There are several types of one-arm dumbbell rows. Let's look at a few of them and focus on the correct technique.

The main option is deadlift using a bench.

For this type of exercise, follow these simple instructions:

1. You should stand with one knee on the bench. The back should be slightly inclined, slightly less than 45 degrees to the floor.
2. Take the projectile in the desired hand, and lean on the support with your free hand. The hand should be lowered freely downwards. Relax your shoulder muscles as much as possible to avoid injury.
3. Inhale deeply and pull the projectile up to waist level, bending your arm at the elbow.
4. Exhale, returning your hand to the starting position, while lowering the dumbbell below the first position so that the back muscles stretch. Repeat the movement.

The main option is dumbbell rows while resting on a bench.

Bent over dumbbell row

1. Do a preliminary warm-up
2. Next, take a dumbbell in one hand, bend at the waist and lower your body so that it is approximately parallel to the floor. Hold the dumbbell loosely with your arms down towards the floor, as if taut like a cable.
3. Slowly, rather than jerkily, bend your working arm at the elbow joint and pull it towards your belt. Pause in this position and exhale.
4. Lowering your hand and returning to the original position, inhale. Next, repeat the exercise.

Bent over dumbbell row

Standing in an inclined position with emphasis

To perform the exercise you will need an emphasis at the level of one meter. The side arm of a sofa or a row of dumbbells in the gym will do. The example shows a dumbbell row.

1. Take the dumbbell in your hand, rest your other hand on the dumbbell on the rack. Place one leg back and the other in front. The front leg corresponds to the hand with which we hold the support. That is, if we train our right arm with dumbbells, then we rest with our left hand, and our left leg stands in front. The body stands 45 degrees to the floor. The back is straight. This will be the starting position.
2. Raise the dumbbell up to your waist while inhaling. Keep your elbow along your body. Perform the movement by lifting your elbow up.
3. Return the dumbbell to the starting position and repeat the movement.

Bent-over dumbbell row with support

Alternating dumbbell lifts with chest support

In addition to this type of exercise, you can use an incline bench. To do this, take dumbbells (preferably two) in your hands, lie with your chest on a bench and perform rows with one hand.

Alternating dumbbell lifts with chest support

Experts doubt that the latter option will be effective. However, it is used quite often in gyms.

Common mistakes

When performing, you should not rotate your back or round it. Also, do not move your elbow to the side. This may cause injury. And you won’t achieve the desired effect.

Important ! Pay attention to safety precautions and try to avoid the dumbbell falling out of your hands if the weight is too high. Hone your skills with implements that are easy to lift.

Advice for women

For those with a sloping shoulder girdle, which is not so beautiful and graceful, it is important to strengthen the rhomboid muscle group. This is why this exercise is performed by ladies and is popular. After training, the back seems to straighten, the shoulders become straight.

One-arm dumbbell rows can be a great substitute for or even complement barbell work. Many athletes note that this particular exercise allows them to feel their back better than others. To decide whether this exercise is right for you or not, do the exercise for several months. The result will not be long in coming.

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Useful tips

Don’t expect to pump up gorgeous middle deltoids using arm abduction in a block machine. Their mass is built by other exercises - barbell or dumbbell presses from the chest, barbell rows to the chin, dumbbell flyes. Isolation exercises are needed to work on the relief.

That is why you do not need to use maximum weight in abductions - it is better to select one so that you do 12-15 repetitions or more in each approach. This is work for relief, not for mass, and therefore it uses weights of 60-70% of the maximum maximum, a large number of approaches and repetitions.

Since the exercise is aimed at forming the classic spherical shape of the muscle, and not its volume, the use of cheating significantly reduces its effectiveness. There is no need to bring a muscle to an extreme degree of fatigue, when there is literally not a single “living” muscle fiber in it, that is, capable of contracting.

The point of cheating is to not take the heaviest weight, but when there are too few unfatigued myofibrils in the muscle, involve them in the work, helping with other muscles.

It is most suitable for the training plan of advanced athletes. It is performed, like all isolations, in the second part of the workout, towards the end. The exception is when it is necessary to achieve preliminary fatigue of the middle deltas in order to work them deeper in basic exercises such as bench press from the chest and from behind the head, dumbbell press from the shoulders. However, due to the relative safety of the exercise and simpler technique than exercises with free weights, instructors sometimes give it to beginners.

arm abduction on the block, arm abduction to the side on the block, arm abduction on the lower block

An isolating exercise aimed at separately working out the deltoid muscle bundles, giving them relief, accurately separating each other from each other. Mainly suitable for experienced athletes rather than beginners.

Working muscles

Deltoid, supraspinatus, trapezius, serratus anterior.

Options

Depending on which deltoid group you want to train, you need to stand either on the side of the machine, looking through it, or with your back to it, to perform rows in front of you, or in an inclined position towards the machine. Accordingly, in the main case the middle beams will act, in the 2nd case the front ones, in the 3rd case the back ones. As a more common exercise, let’s take a closer look at training the middle delta beams.

Performance technique

• Step on the side of the machine and grasp the cable handle with one hand. That arm, one or the other you are going to train, must quickly rise in the direction from the installation, in its own plane.

• The back is rounded and bent forward, the legs are placed wide and stable on the floor. For greater stability, grab the machine frame with your other hand. Bend your training arm slightly at the elbow, lifting the load a couple of centimeters above the supports.

• From the starting position, inhaling, drag the handle upward, keeping a slight bend in the elbow joint. Having pulled it up to just above your shoulder, exhale and smoothly, without pausing, lower it down.

• Then again, without any delay, do another repetition. Having tired the muscles of one arm, begin to perform the exercise with the other. Do 10 to 15 repetitions for each arm.

Do not place a very large load on the unit; it is unlikely that you will be able to do the exercise technically correctly.

When abducting your arm, raise it above the level of your shoulders by 10-15 degrees. In this position, the degree of contraction of the middle bunch of deltas is higher, which accordingly increases the quality of the workout.

In general, the abduction of the arms on the machine suggests the extension with dumbbells, with the only difference being that the block machine provides the deepest isolated service of a certain bunch of deltas, removing the load from the rest of the muscles.

Priority: during the training session, then after the shoulder muscles are fundamentally tired. Before using the machine, try to do at least two heavy exercises with fluent weights.

Video “Arm abduction on a block simulator while standing”

www.gymbaza.pro

Exercise reverse raises in the simulator

Reverse flyes will help finely refine the shape and relief of the posterior deltoids and, in general, all the muscles of the upper back, and will also strengthen the rotator cuff muscles, and the resistance of the shoulder joint to stress depends on their strength.

By doing this exercise regularly, you will improve your performance in archery, tennis, gymnastics, baseball, wrestling and rowing.

Adjust the height of the seat and the position of the handles of the Peck-Deck exercise machine so that in the initial position between the handles there is a distance equal to the width of the shoulders, and the arms are straightened and parallel to the floor when holding the handles.

Having accepted it, slightly spread the handles so that the load lifts from the stops.

After inhaling and holding your breath, tense the muscles of the upper back and rear deltoids, and then move the handles as far back as possible - your elbows should move behind the level of your back.

When your arms are pulled back as far as possible (the top point of the exercise), stop briefly and tighten your rear deltoids even more, and then exhale and smoothly return to the starting position.

Returning to the bottom point of the exercise (when the handles are slightly wider than the shoulders, and the load is in weight and does not come into contact with the stops), after pausing for a second, proceed to the next repetition

If the design of the simulator does not allow you to do the exercise with straightened arms, it is permissible to slightly bend your arms in the starting position. The main thing is that you do not move your arms (do not bend or straighten them) while moving. The elbow joint should remain locked until the end of the approach.

To make the exercise easier, imagine that you are spreading your elbows rather than your arms. This will make it easier for you to perform reverse flyes solely using the muscles of the back and rear deltas, without using your arms in the exercise.

The torso must be invariably straight and motionless throughout the entire exercise, this guarantees not only safety, but also the effectiveness of the exercise.

It is very important to hold your breath while raising your arms. This will allow you to develop more powerful muscle force and protect your lower back from injury.

To ensure maximum contraction of the posterior deltoids, middle trapezius, and rhomboids, be sure to move your elbows behind your back. If you cannot do this, it means that the weight you took is too heavy or your shoulder joint is not flexible enough.

Bent-over arm extension is a universal isolation exercise for the triceps.

The bent over arm extension is a unique movement that is unlike other triceps exercises. It partially imitates French presses, but is considered more gentle on the elbow joint. It is often used in cases where during the rehabilitation period it is prohibited to work with heavy weights.

Benefits and disadvantages of exercise

Dumbbell curls are ideal for pumping and high-repetition training. It is also recommended for static-dynamic training methods, but in this case it is necessary to work in a reduced amplitude and not perform full straightening at the elbow.

The main benefits of dumbbell triceps extensions:

• A universal movement that suits men and women.
• Loads all triceps heads.
• Does not create a harmful effect on the elbow joint.
• Can be performed in the gym or at home.
• Allows you to pump your triceps efficiently even when working with light weights.
• Great for pumping.
• An isolation movement that targets the target muscle.

The exercise has only one drawback - in terms of effectiveness, the movement is inferior to powerful strength exercises for the triceps (French presses and others). This is due to the fact that in this movement it is very difficult to work with large weights and this is a targeted exercise that specifically “hits” the triceps.

What muscles work

This is an isolating movement for the triceps, so when performed correctly, the entire load is reduced to the target muscle. Main muscles involved:

• Triceps brachii muscle (with emphasis on the upper part).
• Posterior deltoid bundle.

Also, when moving the arm back, the forearm, brachialis and iliac serratus muscles are activated.

Technique of one-arm extension while leaning on a bench

There are several techniques that differ from each other in some features. Performing in support on a bench is the most “isolating” option, which allows you to feel every centimeter of arm movement.

Technique:

1. Go to the bench, rest your knee and palm on it (arm fully straightened). Bend your other arm at the elbow and hold the dumbbell with a neutral grip. The back is straight, the neck is in a natural position.
2. Begin to straighten your arm, moving the dumbbell back and up away from you at a slow pace.
3. Without pausing, return to the starting position.

It is important to monitor the following nuances that determine the quality of arm extension:

• The elbow should be pressed as close to the body as possible.
• The upper arm should be parallel to the spine.
• In the starting position, the elbow is bent at a right angle.
• You should not pause at the top; this will not improve efficiency, but will create additional stress on the elbow.
• The exercise is done at a slow pace, excluding inertia and “falling” of the hand in the negative phase.

Bent over arm extension technique with dumbbells

This version of the execution is often called the “skier”, since the movement of the hands is similar to working with sticks.

Technique:

1. Stand straight, feet shoulder-width apart, hold dumbbells in your hands.
2. Lean forward as low as possible (ideally, your body should be parallel to the floor) and keep your back straight. Bend your elbows.
3. Begin to move both arms back, straightening your elbows.
4. Without delay, return to the starting position.

• It is important to ensure that moving the arm back while tilting does not turn into rapid swings of the skier, since the load with this option will be distributed to other muscles. The movement should be done slowly and under control.
• Also try to exclude your shoulders and back from working.
• The degree of load is regulated by the position of the body (the greater the tilt, the stronger the load).

Bent over arm extension technique with dumbbells

This variation is an attempt to eliminate the work of the back and shoulder muscles, as well as inertia, when compared with the standing version. Seated arm extensions do not provide any tangible benefits, but may be more effective for those who are unable to focus the work on the triceps.

Technique:

1. Sit on the edge of the bench and lean your body forward as much as possible. The back should remain straight. The elbows are bent at a right angle, the arms are pressed to the body.
2. Start moving the dumbbells back until your elbow is completely straight.
3. Without pausing, return to the starting position.

This movement can be performed with both hands together, alternately, or with one hand.

Recommendations

• This exercise should not be considered a primary triceps movement. The exception is when an athlete trains at home and only has a pair of dumbbells.
• Abductions are good for finishing off the triceps at the end of a workout, pumping, or high-rep failure sets.
• The one-handed option on a bench is considered the most effective, as it is characterized by maximum muscle control and minimization of inertia.
• Men are recommended to work in the 10 to 15 rep range, preferably reaching muscle failure at the end of the set.
• Girls can perform 12-17 repetitions, especially if the goal is to tighten and improve the relief of the triceps.

Bent over triceps abduction in video format

Proper execution

• Bodybuilding reference books often say that an athlete should work with an extremely straight back and avoid bending forward. This is not entirely correct, a slight tilt is allowed, about 15 degrees. The movement should not be performed entirely by leaning and inertia;
• Elbows should not “walk” sideways and forward, or back and forth;
• A technical trick that allows you to perform the movement with the correct body position - gaze directed straight ahead;
• There is no point in starting from the front deltoids; in this position the biceps work more than the triceps in the exercise. You should not perform the movement using muscles that are not targeted by the exercise;
• The correct starting point is forearms parallel to the floor. The use of this technique does not allow you to lift heavy weights, and indirectly protects against ligament injuries;
• When using a rope handle, you need to monitor the position of your fingers; they should not seem to “huddle together”; the grip should be evenly distributed;
• When using a straight handle, control the wrists; their excessive extension or flexion is a technical error;
• Exhalation is carried out with effort, synchronization of extensions with breathing allows you to control the movement and helps to hold the body quite actively;
• Looking straight ahead will help keep your head in the correct position. You need to look forward, and not tilt your head to the side, so that the cable passes through the side.

Exercises for triceps. Arm extensions on the block.

Watch this video on YouTube

Pulling the leg back in the simulator

The exercise is considered easy, but very effective. The gluteal muscles are involved: large and middle.

Pulling the leg back in the simulator

The technique is not complicated. Your position is fixed, and stabilizer muscles do not take part in the process. The biggest advantage is that the quadriceps are not involved. You're building your butt, not your hips. For maximum core stability, press tightly against the machine.

1. Set the required weight.
2. When performing this exercise on buttock exercise machines, rest your other leg on a special platform. Both legs should be slightly bent at the knee joints.
3. As you exhale, use a strong force in your leg muscles to push the platform back up.
4. You should not straighten your leg too much; you need to move your leg back so that your thigh is almost parallel to the floor.
5. We return the leg to its original position slowly.
6. Then, after finishing the complex, we change the leg and do the complex for the other leg.

Execution secrets:

• All actions are performed without jerking;
• the body is as motionless as possible;
• weight is not the main thing;
• secure your leg firmly;
• the range of movements is full, in the starting position we take a short pause;
• perform 3-4 sets of 10-15 repetitions on each leg.

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Common mistakes

Pulling the weight with a jerk. Take pity on the shoulder joint; with a jerky movement, you can damage it.

"Throwing" weights. If you don't consciously lower your hand, but let it fall without any resistance to the weight, this is a sure way to pull the ligaments. It will take a long time to heal, several weeks. In addition, the negative phase of the repetition is very important for muscle formation. It is here that the damage to the muscle fibers occurs, which is necessary for their thickening and strengthening to occur during the recovery phase. That is, by throwing weight, you deprive the exercise of its effectiveness by at least half.

Fully straightened arm. Here you overload the elbow joint, especially if you straightened it before the latter was blocked. In general, very few exercises require completely straight arms, so always leave your arms slightly rounded.

Bent arm. You make your work much easier because the range of motion becomes somewhat smaller. But the middle bundle of the deltoid muscle, which we aimed at pumping, does not contract sufficiently - you are doing empty work.

The arm movement is not in the lateral plane. If you move your hand forward a little, the exercise will become easier, because the load will partially shift to the front deltoids. And they are used to doing quite a lot of work, especially if you, like many gym goers, often bench press. However, you won’t work through the middle ones properly, and the meaning of the exercise will be lost.

Taking too much weight in an exercise. It is this that leads to the fact that you cheat by connecting other muscle groups, which means removing the load from the target one.

Practical tips and advice

• You should exercise regularly with a gradual increase in load.
• To burn excess fat accumulation, you should perform exercises at a faster pace.
• Drink more fluids, but never sparkling water.
• Stretch your muscles between exercises.
• Restore and relax your muscles with creams and massages.
• Love yourself!

It is possible to make your legs slim. The main thing is proper nutrition and a suitable set of exercises.

By performing the above exercises consistently, and most importantly correctly, the first results will be noticeable very soon.

Do not neglect the rules of performing the exercise and safety during exercise.

Why Shoulders Are Often Injured?

In fact, dumbbell flyes are rarely a cause of injury unless the technique is truly horrendous. Some athletes may throw weights toward their heads, raise their arms too high, swing aggressively, and rotate their arms backward at the shoulders during the movement. They run a serious risk, but not of muscle tears, as is commonly believed, but of sprained ligaments and subsequent inflammatory processes.

The problem with shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, raising our shoulders and overstraining our trapezius, we carry bags on one shoulder for a long time, stretching one half of our body and involuntarily shortening the other, and we often do sharp lifts of our arms without warming up. This leads to overload of the joints.

Let's say a person has never trained. He comes to the gym and starts doing bench presses, bench presses, sitting, standing, and a couple more presses, but this time with dumbbells. All of them work the deltoids and involve the joint. It is enough to overwork and make an awkward movement and you can get a tear or sprain.

Anatomical features are also of great importance. If the trapezius is overdeveloped, the athlete will not be able to perform the movement using the shoulders alone. This must be taken into account when choosing weights and start literally with 2-3 kg.

Injuries are often accompanied by inflammation, which is not localized, but spreads throughout the muscle bundle. They often affect the nerves, which increases the pain. Shoulder injuries should be diagnosed by a doctor. Home treatment based on guesswork will not lead to anything good.

There are two basic rules for creating a split for beginners:

• If you are performing a standing or seated press on shoulder training day, it does not need to be attached to your chest or back. Do shoulders with legs like the old school athletes and stay healthy;
• If there is no bench press in the workout, but only abductions and lifting, then perform shoulder training on the day of light bench press along with triceps work

Training shoulders with the back only makes sense if there is really nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed according to the “injury pumping” principle. But this is not typical in fitness. It's more of a powerlifter's approach.

Important: if a beginner is not yet doing splits, abductions can replace the bench press in some cases. For example, when during training the classic bench press with a barbell was taught, and the front deltoids were already overloaded

It's a STANDING DUMBELL SWING, baby.

You may need to stretch and relax your muscles

It may turn out that you need something more than controlling the movements of your hands and training these movements so that they become a habit.

“Backward elbow movement is often limited due to tight chest and shoulder muscles,” says Laura Bergman, an athlete rehabilitation specialist. “The problem is that the muscles and ligaments are contracted. And no matter how hard you try, no matter how you take care of your hands, until you relax and stretch the muscles, you will not be able to change the way your hands work.” You need to stretch the muscles of the front of the body: chest, shoulders, arms and at the same time strengthen the muscles of the back.

"I don't think everyone needs a physical therapist," says Abby Douek. “However, most people need daily stretching of their shoulder and back muscles, as well as relaxation with a foam roller; Almost all of us suffer from excessive forward lean: our shoulders are rounded forward, our heads are tilted forward.”

As soon as we manage to straighten this forward-leaning posture, the position of the body changes, and our running becomes more like the easy, flying run of those who always finish among the leaders in races.

Original article

Translation - Olga Polyakova

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Correct technique

1. Attach a handle convenient for performing the exercise to the lower block.

Set your working weight. In the case of female beginners, this will be one bar (5 kg), for male beginners - one or two (5-10 kg).

Stand with your side to the block, straighten up, take the handle in your working hand, inhale. Slightly round your arm – it should not be bent at the elbow, but not completely straight either.

As you exhale, raise your arm straight to the side, overcoming the resistance of the machine.

At the top point, hold for a split second and inhale as you return to the starting position. It is enough to raise your arm to shoulder level, or higher - the higher, the more the trapezius muscles will be involved in the work.

When you do all the repetitions on one side, turn to the other side and do the same on the other. This would be one approach.

Male version:

Women's version:

Effective arm movements while running

How do you know how effective your arm movements are? One simple indicator is the hands. If you can see your hands all the time while looking at the road ahead while running (during the entire running stride cycle), you are likely moving your hands too far forward and not enough back. When moving correctly, your arms should disappear from your peripheral vision with each backward movement.

Abby Douek encourages runners to touch their waist with each step, allowing their arms to move far back and their chest to open. Golden Harper advises focusing on keeping your elbows behind your hips at all times, and using force to push your arms back rather than forward. “The backward movement should be active, and the forward movement should be a relaxed, passive movement,” he says.

Olympic medalist Meb Keflezighi in his book Meb for Mortals says that he looks at his shadow while running and tries to move his arms so that he sees a triangle of light between the shadow of his torso and his arm bent at the elbow.

A more decisive and unusual approach is offered by Tom Miller, coach, researcher and author of the Programmed to Run program. Miller recommends that runners hold a small stick behind their back, resting it on the crook of their elbows. This will help keep your shoulders back and prevent your arms from drifting forward. Of course, in this case, a somewhat unnatural pose is obtained, since the arms are too limited in moving forward. However, this technique is effective in shifting your ability to move your arms back, changing your body position and balance.

Running with a stick; photo: 101 Degrees West

Miller recommends running with a stick on your elbows at the beginning and end of your workout: run with the stick for the first 800m or so, then put the stick down and continue training without it, and at the end pick it up again and run the final 800m with the stick. Or, if your workout is in circles, take a stick and run with it for 3-5 minutes every few kilometers.

Abduction of straight arms to the sides on the simulator in a sitting position[edit | edit code]

Typical syndromes typically result in a developmental imbalance between the anterior and posterior deltoid muscles, with a subsequent tendency for the posterior deltoid muscles to tighten and then weaken. The simulator helps to strengthen them.

Abduction of straight arms to the sides on the simulator in a sitting position

• Isolated/single-joint
• Traction
• Open circuit
• On the simulator
• Beginner and advanced levels of fitness

Brief description of the exercise

Keep the angle of flexion of the arms at the elbow joints at about 10°, pull the handles of the simulator back slightly further than the line of the back. Return to the starting position and repeat the exercise.

https://youtube.com/watch?v=02PapkNQQwU%3F

Raising arms on the simulator

Stabilizing muscles

• Torso: Abdominal muscle group, erector spinae muscle.
• Shoulder joints: Rotator muscles.
• Shoulders: Serratus anterior, rhomboids, lower trapezius.
• Forearms: Wrist flexors.

Tips on proper exercise technique

:

Do not use the force of inertia, especially arching the lower back. Perform a slow, controlled movement through a full range of motion.

Do not slouch or round your shoulders while performing the exercise. Keep your chest open and your shoulder blades squeezed together.

Inhale as you do the back row.

INITIAL POSITION

• Sitting facing the machine.
• Grasp the handles of the machine's levers at shoulder level.
• While sitting, keep your chest open and your spine upright.

Abduction of an arm bent at a right angle with a dumbbell while standing[edit | edit code]

Weak rotator cuff muscles and imbalances in muscle development can limit the effectiveness of training and lead to injury and damage. This often manifests as weakness in the outward rotators (supraspinatus, infraspinatus, and teres minor), tightness of the rotator muscles inward (subscapularis), and lack of stabilization overall.

Abduction of an arm bent at a right angle with a dumbbell while standing

Exercise characteristics

• Isolated/single-joint
• Pressing
• Open circuit
• With a dumbbell
• Beginner and advanced levels of fitness

Brief description of the exercise

Without changing the angle at which the arm is bent at the elbow joint, rotate the upper arm outward at the shoulder joint. Return to the starting position and repeat the exercise.

Stabilizing muscles

• Torso: Abdominal muscle group, erector spinae muscle.
• Shoulders: Serratus anterior, rhomboids, lower trapezius.
• Forearms: Wrist flexors.

INITIAL POSITION

• From a standing position with feet shoulder-width apart, one leg is placed forward relative to the other.
• Legs slightly bent at the knees.
• The posture is balanced, the spine is in a neutral position.
• The arm with the dumbbell is bent at the elbow at an angle of 90°.

Tips on proper exercise technique

:

• To more effectively concentrate on working the muscles being trained, you should perform the exercise with each hand in turn.

• Do not use inertial force. Perform a slow movement through a full range of motion.

• Don't round your chest or slouch your shoulders. Lower your shoulder blades and abduct.

• Keep your upper arm and elbow stationary near your side, but do not press it against your body.

• Use moderate or light weights and focus on proper technique.

Reverse flyes in the simulator

In addition, this exercise strengthens the rotator cuff muscles, the strength of which directly affects the resistance of the shoulder joint to stress. We recommend performing this exercise last on the day of shoulder training. Don't go for heavy weights.

The secret to the effectiveness of reverse flyes is strict adherence to the correct form and technique of performing the exercise.

Main working muscles:

Deltoids (posterior)

Initial position:

Sit on the seat facing the machine and grasp the handles on the inside.

Exercise technique:

Inhale and, holding your breath, spread your arms to the sides, straining your rear deltoids.

Exhale and slowly return to the starting position.

What trapezius exercises should you do?

Shrugs with free weights

This is the most effective movement for pumping up the upper trapezius. Because its fibers are angled, the muscle is best activated Anatomy and actions of the trapezius muscle, Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula when the arms are abducted to the side at least 30°.

You can perform shrugs with a trap bar: in this design, you will not have to choose the width of your grip and the position of your hands - this will be predetermined by the barbell.

If you don't have such a bar, a regular barbell will do. Grasp the bar with an overhand grip, wider than shoulder width, so that your arms are away from your body at an angle of about 30°. To relieve your forearms, you can tie straps to the bar.

Pull your shoulders towards your ears, hold for a second, bring them back and repeat. Perform smoothly and under control, do not drop your shoulders sharply in the second phase of the exercise.

Shrugs on the block

This shrug variation is suggested by strength and conditioning specialist Jeff Cavaliere. In the exercise, the arms are also positioned at an angle from the body to better work the fibers of the upper trapezius.

Attach the handle to the lower block, grab it with your right hand and turn your right side towards the machine. Pull your working shoulder up while turning your body to the right so that your chest faces the machine. After a short pause, return to the starting position and repeat. Do the same number of times with your right and left hands.

Chin pull

The chin row is great for pumping up the trapezius, but when using a narrow grip it can cause inflammation and pain in the shoulders. But if you grab the barbell with a grip twice as wide as your shoulders, the exercise will not only become safe, but the effect of grip width on electromyographic activity during the upright row will load the trapezius better than a movement with a narrower arm position.

Grab the barbell with a straight wide grip, raise your elbows to shoulder level and lower them back. Try to perform the movement smoothly and avoid rocking. Tighten your abs and glutes to ensure core rigidity.

Pull to the face with lifting up

This traction pumps up all parts of the trapezius well. INSIDE THE MUSCLES: BEST SHOULDERS AND TRAP EXERCISES, and due to the additional raising of the arms upward, it increases the load on the lower part.

Attach a rope handle to the block and grab both ends. Bend your elbows, squeeze your shoulder blades together, and pull the ends of the handle toward your face. Make sure your shoulders don't rotate inward—try to rotate them outward by pulling your forearms back.

Keeping your shoulder blades contracted and lowered, extend your arms upward until your elbows are extended. Smoothly lower back and return to the starting position. You can also perform this movement with a resistance band by throwing it over a rack and grasping both ends.

IYT stomach raises

Photo: Alexander Starostin
Arm flyes lying on your stomach perfectly pump up ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?, Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles all parts of the trapezius. This exercise can be performed on either a straight or incline bench.

Lie on a bench on your stomach, take dumbbells in your hands. Raise your straight arms above your head to shoulder level, hold for a second and lower back. On the next lift, spread your arms slightly to the sides so that your body resembles the letter Y.

Lower and raise the dumbbells again clearly to the sides so that the body takes the shape of the letter T. At the extreme point of this position, turn the hands outward Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles, thumbs should be directed to the ceiling.

Return your hands to the starting position and repeat the sequence from the beginning. Perform the movement smoothly and under control, lower your arms at the same pace as you raise them, and squeeze your shoulder blades together at the extreme points.

Retraction of the arm to the side on the block

This movement is often performed to pump up the middle delts, but is also a great workout for the trapezius.

Attach the handle to the lower block, take it in your right hand and turn to the machine with your left side. Move your arm to the side to shoulder level and lower it back. Keep your core rigid and work smoothly and under control.

Moving the shoulders from the Y-raise towards you

This is a rather complex exercise that combines two movements at once for effective Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles load on the trapezius: raising your arms overhead while lying on your stomach, and deadlifting.

Lie on the floor on your stomach, move your arms with dumbbells to a position above your head and lift them off the floor. Squeeze your shoulder blades and bend your elbows, lowering the dumbbells toward your shoulders. Return to starting position and repeat.

Bench row to the chest while lying down

Chest rows in a prone position perfectly pump up the trapezius, especially the upper Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles and the middle part of it. Plus, unlike a regular bent-over barbell row, this movement doesn't allow you to cheat by changing the angle of your body.

Place the bench on a raised platform - place it on boxes or plates. Place the barbell under a bench, on the floor or on the edge of the boxes. Lie on a bench on your stomach, grab the barbell with an overhand grip wider than shoulder width. Bend your elbows and pull the barbell toward your chest until it touches the bench, lower to the starting position and repeat.

Raising a plate overhead

Standing plate raises are great for pumping up Kinetic chain influences on upper and lower trapezius muscle activation during eight variations of a scapular retraction exercise in overhead athletes of the lower trapezius muscle. To properly load the trapezius while taking some of the load off the front delts, Jeff Cavaliere suggests doing the lift in a limited range.

Take a plate from the barbell, stretch it in front of you with straight arms and place it on the back of a bench set at an angle of 90°. Raise the pancake above your head and lower it back onto your back.