Vertical dumbbell swings to the sides

This is an isolated exercise aimed at the middle heads of the deltoid muscles. A very concentrated effect that practically excludes any other muscles from working. We purposefully influence only the deltas.

1. How to properly perform dumbbell swings to the sides?
2. Scheme for performing dumbbell swings to the sides
3. Option: on an inclined bench
4. Option: on a block device

How to properly perform dumbbell swings to the sides?

1. The exercise can be performed from a standing or sitting position.

1. Instead of dumbbells, you can use weights, barbell discs, rubber shock absorbers, spring expanders or block devices.
2. Hands with dumbbells must be held in the starting position: either in front of you (just below the groin area) or on your hips.
3. For safety, bend your elbows slightly. Doing it with completely straight arms can result in injury if the weights are heavy enough.
4. Exhaling, lift the dumbbells up to the sides
5. While moving, try to hold your hands so that your little fingers are always higher than the other fingers.
6. Limit the lifting of your arms to the level of your head, as otherwise further movement disables the deltoid muscles from working and is not productive.

1. After lifting, inhaling, lower your arms down as slowly as possible, controlling the movement and concentrating on each position.
2. Repeat the exercise cyclically without interruption.

There are many modifications to this exercise. All of them are based on changing the position of the body and, accordingly, the angle of influence on the deltas. For example: Swings lying sideways on an inclined bench or swings in a tilted position holding the body at an angle on an outstretched arm and many others...

Remember: bodybuilding is a very traumatic sport. Therefore, never forget about warming up and warming up. This simple 10-minute procedure will protect you from sports injuries such as sprains, torn ligaments and others...

Option: on an inclined bench

Option: on a block device

As usual, we recommend that you watch a methodological video on this exercise. Enjoy watching!

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