Shoulder lift: what it’s for and 4 variations –

Is the shoulder development exercise part of your upper body training? He really is a great bet. “It is a multi-joint movement, that is, it works the anterior region of the deltoid, as well as the lateral and posterior portions, and there is also the participation of the triceps, trapezius and rhomboids”, explains the bodybuilding athlete and Nutrition student Aline Machado.

WHAT IS THE DEVELOPMENT OF SHOULDERS WITH DUMBLES FOR?

It’s one of the best exercises to work your shoulders. Making the shoulder a part of your regular training routine will help you perform daily activities more effectively and decrease the likelihood of injury when doing other activities that involve your upper body and arms.

And it’s not just your muscles that will reap the benefits. The stress placed on your bones during exercise causes them to increase in density and become stronger, decreasing the likelihood of osteoporosis.

The shoulder press also brings into play the stabilizing muscles in your shoulders, elbows and wrists, and the movement indirectly targets your abdominal muscles as you maintain a straight core throughout. Together, this helps improve your stability and balance.

HOW TO DO A DEVELOPMENT WITH DUMB DUMBS?

Holding a dumbbell in each hand, stand with feet shoulder-width apart with hips and spine in a neutral position. Raise the dumbbells so they are positioned between your shoulders and ears, palms facing forward. Contract your abs and glutes and extend your arms to push the dumbbells overhead. Keep your feet flat on the floor throughout the movement. Slowly lower the dumbbells back to the starting position, making sure to keep your torso stable the entire time.

Important tips:

To get the most contraction out of your shoulders, don’t fully extend your arms or touch the dumbbells together. When performing the exercise standing up, keep your knees slightly bent and your chin parallel to the floor Keep your wrists straight so your hands are in line with your forearms as you lift the weights

WHICH MUSCLES ARE WORKED?

The press-up is one of the best exercises to strengthen your shoulders and upper back. The biggest beneficiary of shoulder development is the front part of the shoulder muscle (anterior deltoid), but you’ll also be working your other deltoids in addition to your triceps, traps, and pectorals.

HOW MANY KILOS CAN THE HALTER TAKE?

When doing a dumbbell shoulder press, choose a weight that is challenging but allows you to maintain proper form and stability throughout your entire body. Aim to progressively increase the weight or add repetitions each week to gain strength and build muscle.

DEVELOPMENT VARIATIONS

According to Aline, the development of shoulders can be done standing or sitting, with dumbbells or in the smith (with the bar). See some options:

1

DEVELOPMENT OF SHOULDER SITTING

Sitting on a bench, keep your spine straight. Hold two dumbbells at shoulder height (with elbows bent and pointed out) and overhand grip (palms facing forward).

Extend your arms in a controlled manner, pushing the dumbbells vertically until they are overhead. Return to the starting position in a rhythmic manner.

two

STAND-UP SHOULDERS DEVELOPMENT

With torso and head aligned, knees slightly bent and hands at shoulder height, raise your weights towards the ceiling. Return to the starting position slowly. If you don’t have dumbbells, you can do this exercise with water bottles or food bags.

3

DEVELOPMENT OF SHOULDERS WITH BARREL

To begin with, keep your abdomen tight, your spine straight and your knees slightly bent. Hold a barbell in front of your body and at chest height (hands should be slightly wider than your shoulders).

As you exhale, slowly stretch your arms above your head. Return to starting position.

4

UNILATERAL SHOULDER DEVELOPMENT

With torso and head aligned, knees slightly bent and hands at shoulder height, lift a weight toward the ceiling. Return to the starting position slowly. Repeat with the other side.