Exercises for the shoulder girdle: training for the deltoid muscles. Exercises for the muscles of the shoulder girdle Exercises to develop the shoulder girdle

Exercise 1

Bent over arm extension

To perform the exercise, you will need dumbbells, the weight of which depends on your level of training. The choice of weight should be such that you can perform 10-12 repetitions in 1 set.

Place one hand and the same knee on any flat surface.

Your back is straight and tense, also tighten your abdominal muscles. The gaze is directed to the floor. The arm with the dumbbells is bent at the elbow.

Keeping your elbow stationary, slowly straighten your arm from the dumbbells. Under no circumstances should you raise your arm up: shoulder, elbow, hand - in one straight line. At the highest point, pause and turn your hand palm up. Return the brush to its previous position. Slowly return the hand with the dumbbell to the starting position. As you develop strength, increase the number of sets to 3 and repetitions to 15.

Option 1

Exercise 2

Extension of the arm from behind the head

To perform this you will need dumbbells, the weight of which depends on your level of training. At the initial stage, select the weight so that you can perform 10-12 repetitions in one set.

Sit up straight, tighten your abdominal and back muscles. Take the dumbbell with both hands by the bar closer to the top plate, bend your elbows - this will be your starting position. Slowly press the dumbbell up over your head. Without pausing, return to the starting position. As you develop strength, increase the number of sets to 3 and the number of repetitions to 20. When you can easily perform 3 sets, make it more difficult: do the movements with one hand (as in the picture). Rest 1-2 minutes between sets.

Option for beginners

Option for advanced

Exercise 3

French bench press

The exercise is similar to the previous one, with the only difference being that it needs to be performed while lying down.

Take a lying position on the floor or any elevation, hold dumbbells with straight arms above your face (starting position).

Slowly bend your elbows and lower the dumbbells behind your head. Without pausing, return to the starting position. If at the initial stage it is difficult for you to perform the movement with two dumbbells, modify the exercise: grab one dumbbell with both hands. When you can easily perform 3 sets of 15 repetitions each, switch to the version with two dumbbells, constantly increasing their weight. Rest 1-2 minutes between sets.

Exercise 4

Push ups

You should proceed to this exercise only if you can easily perform the previous three. In the world of fitness, these push-ups with narrow arms are considered the most difficult, but very effective.

At the initial stage, push-ups should be performed with emphasis on the knees and straight arms, and only after mastering this option, proceed to performing them on straight arms and legs (as shown in the figure). Take a lying position, place your palms closer so that your thumbs and forefingers form a diamond.

Tighten your abdominal muscles and, slowly bending your elbows, lower yourself to the floor - almost until your nose touches. Also slowly return to the starting position. Don't be discouraged if you get less than 5 times the first time. As you develop strength, you will be able to perform the movements up to 10-12, and then up to 20 times. As soon as you complete 20 repetitions, move on to the classic version (with the starting position - lying on your toes).

This set of exercises is ideal for those who are not satisfied with the back surfaces of their arms (by the way, the most unpleasant place for women, because this is where fat is deposited most readily).

Exercise 5

Dumbbell press

Relief shoulder muscles will allow you to advantageously emphasize not only your chest and upper body, but also visually reduce the lower part. In any open dress or top you will look simply seductive.

The following three exercises will also help you strengthen your shoulder muscles. To perform the exercise, you will need dumbbells weighing from 1.5 to 5 kg, depending on your level of training.

Place your feet shoulder-width apart, feet parallel or slightly apart, knees bent, abs tense. Hands with dumbbells are bent at the elbows and located at shoulder level, palms pointing inward, elbows pointing to the floor.

Inhale deeply, and as you exhale, slowly press the dumbbells up over your head and slightly forward, keeping your back completely straight. Hold at the top for a couple of seconds and return to the starting position.

At the initial stage, perform 2 sets of 8-10 repetitions. As you develop strength, increase the number of sets to 3 and repetitions to 12. Rest 1-2 minutes between sets.

Exercise 6

Moving the arm to the side

Lying with your left side on any inclined surface (bench angle 45°), take a dumbbell in your right hand, bend your left hand at the elbow and place it under your head. Place your toes on the floor, crossing your legs. Extend your right arm so that it is parallel to your body, the dumbbell touches your thigh, and your palm is pointing down. From this position, raise your arm with the dumbbell, pause and return to the starting position. Without raising your shoulder, squeeze and lower your shoulder blades before each repetition. Change the position of your body and arms and perform the exercise in the other direction.

Select the weight of dumbbells depending on your level of training. At the initial stage, start with 1-2 sets of 8-10 repetitions each. As you develop strength, increase the weight of the dumbbells and vary the high load with the low one: do 2 kg in one workout, 4 kg in the next.

Attention: to avoid injuries to the elbow joint, keep the elbow of your working arm slightly bent, do not change the position of the dumbbell, that is, do not rotate it when lifting - this will reduce the effectiveness of the exercise; do not raise your hand too high; do not try to use too high a weight - you will overload the ligaments of the shoulder girdle and muscles. Rest 1-2 minutes between sets.

Exercise 7

Combined arm raise

For the exercise you will need dumbbells weighing 2-4 kg, depending on your level of training.

Place your feet shoulder-width apart, arms with dumbbells down, palms facing inward. Tighten your abdominal muscles, this will allow the spine to take a natural curve.

With your shoulder blades together, lift the dumbbells straight out in front of you to shoulder level, then lower them toward your hips. Without pausing, spread your arms to the sides also at shoulder height.

Return to the starting position and complete all given reps.

At the initial stage, start with 1-2 sets of 8-10 repetitions each. As you develop strength, increase the number of sets to 3 and repetitions to 12. Then gradually increase the weight of the weights. Rest 1-2 minutes between sets.

Exercise 8

Arm raise (butterfly) bent over

This exercise helps not only strengthen the muscles of the shoulder girdle, but also the back.

Take dumbbells and sit on the edge of a chair with your knees bent and directly above your ankles. Lower your shoulders, tighten your abs. Bend forward from your hips with your arms hanging down, palms facing each other, and elbows slightly bent. Connecting your shoulder blades, slowly spread your arms to the sides, then also slowly return to the starting position. At the initial stage, take dumbbells weighing from 2 to 4 kg, depending on your level of training. Start with 1-2 sets of 8-10 reps each. As you develop strength, increase the number of sets to 3 and repetitions to 12. Rest 1-2 minutes between sets.

Exercise 9

Biceps curl with dumbbells

To perform the exercise you will need a pair of dumbbells weighing from 2 to 4 kg.

Stand straight, feet shoulder-width apart, feet parallel, arms with dumbbells hanging freely down, palms facing forward.

Bend your knees slightly, tighten your abs, straighten your chest. Without moving your elbows, bend your arms and slowly lift the dumbbells.

Attention: at the top point, the knuckles should be directed upward, not towards you; The inner side of the forearm is pressed against the biceps.

Keeping your elbows close to your body, slowly return to the starting position. Initially, start with 1-2 sets of 12 repetitions each. As you develop strength, increase the number of sets to 13 and repetitions to 15. Rest 1-2 minutes between sets.

Exercise 10

Seated arm curl

To perform the exercise, you will need a pair of dumbbells weighing from 2 to 4 kg, depending on your level of training. The exercise ideally strengthens the shoulder muscles and biceps. Can be done while sitting on a chair or on a fitball. Sit on a fitball, knees bent, feet shoulder-width apart. Holding a dumbbell in your left hand, lean your body forward and lean the back of your shoulder on your inner thigh, palm freely down and pointing inward. Tighten your abs, straighten your back, and rest your right hand on your right thigh for support. Maintaining this position and without bending your wrist, lift the dumbbell to your shoulder. Slowly return to the starting position. First perform all repetitions with one hand, then with the other. This will be one set. At the initial stage, start with 1-2 sets of 8-10 repetitions each. As you develop strength, increase the number of sets to 3 and repetitions to 12. Rest 1-2 minutes between sets.

Attention! The first 4 exercises are aimed at strengthening the triceps, the next 4 - at strengthening the muscles of the shoulder girdle, and the last two - at the biceps. To create a cosplex, choose from the suggested exercises 2 for triceps, 2 for shoulder muscles and 2 for biceps and perform them 2-3 times a week. To avoid stagnation in your training, replace some exercises with others more often, this way you will achieve the desired results.

Or you can choose only those exercises that will help you correct your most important problem area. In this case, train 2 times a week, choosing at least 3-4 exercises.

To avoid injury and problems, be sure to stretch your muscles before and after your workout. I also recommend starting exercises only after warming up the muscles. To do this, you can perform jumping rope, running, dance steps, etc., any energetic movements for 3-5 minutes.

The good thing about the exercises offered to you is that at the same time they will help strengthen the muscles of the back and spine.

Typically, women do not particularly strive for pumping up the shoulder girdle; they prefer to have naturally narrow and sloping shoulders. It is men who want to have broad and strong shoulders, and this is normal. Thanks to such a strong figure, they seem much more courageous and larger, especially when there is a fragile, feminine girl nearby.

Muscles of the shoulder girdle

In order to pump up these muscle groups, you need to understand what they are like and what they are all about. The muscles of the shoulder girdle include the following:

• The anterior deltoid muscles are needed to move the arm forward.
• The middle beams are responsible for the movement of the arm to the sides.
• Posterior beams - movement of the arm to the sides and back.

The trapezius muscle on the back is responsible for raising and lowering the shoulder blades and shoulders, bringing the shoulder blades together.

Of course, in order for your shoulders to look harmonious and proportional, you need to train all the muscles included in the belt. In fact, you will never find an exercise that will help you pump up all these muscles at the same time. It simply doesn't exist.

It is also important to perform all exercises competently and correctly. If you do the tasks incorrectly, the pump you get may not be what you need.

The muscles of the shoulder girdle swing in parallel with exercises on the back, chest, and arms. Therefore, sometimes even without the goal of pumping them up, we see excellent improvements in their structure.

Warm up before training

It is very important to start with a warm-up before performing exercises:

• Rotate your shoulders forward and backward separately, together, sequentially.
• Roll your hands around the circle also with different variations.
• Jerks back and forth with bent arms at chest level.

Exercises for the shoulder girdle

And now, in fact, a set of the best exercises for the shoulder girdle.

1. Barbell overhead press – works the middle bundles of the deltoid muscles and a small part of the trapezius muscles. In addition to them, a certain number of muscles are also pumped up - they are small and there are too many of them to list.

The starting position can be of two types - sitting on a bench or in a regular upright position. You need to put the barbell on your shoulders, holding it from above. Inhale - lift the barbell above your head, then exhale.

The posture should be straight, arching in the lower back should also be avoided.

2. Barbell chest press – it helps develop the deltoid muscles. Makes the clavicle and upper trapezius work.

This exercise can also be done in several ways by changing the starting position - sitting or standing. Again, you don’t need to bend your lower back too much - otherwise you could end up with an injury. If you want to increase the degree of load, you can move your elbows a little forward.

3. Seated dumbbell press – ensures the development of the middle deltoid muscles, the upper part of the trapezius.

The technique of execution is variable - from a sitting and standing position, but there is one very significant nuance - it can only be performed standing by trained people.

Let’s take for consideration the option with a sitting starting position: hold the dumbbells on top, at the level of the collarbones, palms facing forward. Inhale – lift the dumbbells until your arms are straight, exhale.

4. Raising dumbbells to the sides, while leaning forward, pumps the back of the deltoid muscles. To use other muscles, you need to bring your shoulder blades together at the end of the exercise.

Spread your legs wide and bend. Tilt your body slightly forward, arching your back and holding dumbbells in bent arms. While inhaling, the dumbbells are moved to the sides, then exhale and return to the starting position.

5. Raising a dumbbell to the side with one hand while lying on your side is one of the most enjoyable exercises. To increase the effectiveness of the exercise, you need to do it about 10-10 times.

The starting position is lying on your side. Inhale - the dumbbell rises, the arm straightens. Exhale – starting position.

However, we should not forget about people who, on the contrary, want to lose weight in their shoulders.

To lose weight in the shoulder girdle, you can use various exercises and wraps.

Exercises for weight loss: raising your arms up, crossing them, swinging your arms. It's better to do as many repetitions as possible.

Video on the topic of the article

The criteria for the beauty of the male body have their own standards. Prominent and broad shoulders have been and remain one of the main measures of attractiveness for a man. The width of the shoulders determines the proportions of the athlete's upper body. The larger it is, the narrower the waist looks. Consequently, the figure looks much more attractive. This is the reason for the high interest of those involved in building a beautiful and sculpted body in the most effective exercises for working the shoulder muscles.

The equipment used when performing shoulder exercises depends on the location of the training. In the gym it is best to exercise with a barbell, but at home it is much easier to use dumbbells. The latter have less weight than barbells, but you can also perform good and useful exercises with them.

The formation of the shoulder occurs with the participation of the deltoid muscle. It consists of an anterior, middle, and posterior bundle. To achieve proper development of the shoulder region, the load on all three beams must be absolutely uniform. This anatomical structure makes it quite difficult to train the shoulders. However, with some effort, the athlete can not only achieve the desired result, but also make the figure truly attractive.

The training is best composed of basic exercises aimed at engaging and working the entire delta. A separate bundle should be inflated only when the load placed on it was not enough and it began to lag behind the rest in development. In other cases, isolation exercises are not necessary.

You can train both in the gym and at home. The main thing is that the athlete has equipment such as dumbbells and a barbell at his disposal. The weight is selected so that at least eight or ten lifts can be done in one approach. Using too much weight to give your shoulders definition and width is not recommended. Increasing loads, that is, working with heavier equipment, should be done when the main goal is to increase muscle strength. In this case, you need to lift the shells from five to eight times, perform four to five sets.

Beginner athletes are recommended to master and perfect the execution of one or two basic presses to the point of automaticity. They perfectly work the deltoid muscle and provide an even load on the entire shoulder girdle. When it is sufficiently trained, it becomes noticeable which of the beams requires more work. At this stage, you can add isolation exercises to the training, which are chosen depending on which muscle group needs additional work.

List of effective shoulder exercises

The main exercise for working the shoulder muscles. The main emphasis in it is on the middle delta bundle. However, pumping of this area occurs with the active participation of both the anterior and posterior bundles.

Initial position:

• stand straight, spread your feet shoulder-width apart;
• Take the projectile with a direct grip and lift it to chest level;

Performance:

• lift the projectile, exhaling at the end point;
• take a break;
• slowly, inhaling, lower the barbell to its original position, that is, to chest level.

1. no need to take maximum weight;
2. your back should be slightly arched;
3. You can use dumbbells as an apparatus.

A basic exercise that is entirely aimed at pumping up the muscles of the shoulder girdle. Unlike the previous one, it is performed from a sitting position.

Initial position:

• sit on a sports bench;
• arch your back a little;
• take the projectile with a wide grip.

Performance:

• simultaneously with exhalation, lift the barbell, while fully straightening your arms;
• while inhaling, lower the projectile behind your head.

1. The bench press must be performed smoothly, slowly, without jerking;
2. The exercise can be diversified by alternating lowering the projectile behind the head and towards the chest.

Ideal training for pumping up the deltoid muscle at home. It is not only effective, but also accessible, since it is performed not with a barbell, which not every athlete has at home, but with dumbbells. Exercises using this sports equipment are great for those who, for some reason, do not have the opportunity to work out in the gym, but want to pump up their shoulders.

The training really works and allows you to achieve the desired result. The main thing is to be ready to give your best, be patient, and show diligence. Perseverance should be demonstrated not by the number of approaches, but by regular exercise. Otherwise, no significant effect will be achieved.

Initial position:

• sitting on a bench with a back, keep your back straight and straight;
• the chin should be parallel to the floor, the gaze should be straight;
• keep the projectiles at eye level;
• Extend your elbows, but make sure they are under your hands.

Performance:

• exhaling, squeeze the shells up;
• Without turning your hands, bring the dumbbells together at the top point;
• hold for a few seconds;
• inhaling, smoothly return to the original position.

1. hands must be moved in the same plane;
2. to avoid adverse effects on the elbow joints, sharp straightening of the arms at the extreme point should not be allowed;
3. It is strongly recommended not to bend back or bend your back.

This exercise has already become a classic in bodybuilding. Its effectiveness is beyond doubt. As is already clear from the name, this training was part of the mandatory training of Arnold Schwarzenegger, absolutely anyone, even those far from the world of sports, knows about his success in building a sculpted and beautiful body.

Initial position:

• sit on the bench, press your back to the back;
• bend your knees so that they form a right angle;
• spread your legs wide, place your feet as far as possible on the floor;
• lift the dumbbells to neck level;
• Bend your elbows at an angle of 90 degrees, turn your palms towards you.

Performance:

• exhaling, squeeze the shells vertically upward, turning your hands outward with your palms;
• make sure that your palms are facing forward at the extreme point;
• stay late;
• take a breath, return the projectiles smoothly to the starting position.

1. It is better to perform training with lighter dumbbells than for other exercises;
2. The elbows at the extreme point should be left slightly bent, and not straightened to the end;
3. The press must be performed straight, preferably without stopping in the lower position;
4. In order not to have an additional impact on the spine, acceleration and jerking should be avoided.

Another exercise that is great to do at home. The training is isolating. It is aimed at working out and pumping up the side of the delta.

Initial position:

• stand up, lean forward slightly;
• lower your arms with the dumbbells down.

Performance:

• take a deep breath, spread your arms shoulder-width apart;
• the back of the dumbbells at the most extreme point is slightly raised;
• exhaling, gently lower your arms to their original position.

• Cheating is unacceptable;
• the entire load should be concentrated on the shoulders.

If there is cheating during the training, a completely different muscle group is involved. This reduces the result.

Aimed at working out the back of the muscles of the shoulder girdle.

Initial position:

• standing straight with dumbbells in your hands, lean your body forward at an acute angle;
• lower your hands down.

Performance:

• taking a deep breath, spread the projectiles to the sides, raising them to the maximum possible height;
• As you exhale, return your hands to their original position.

• at the extreme point of lifting, the front part of the projectile should be slightly tilted forward;
• You need to keep your back straight, but bend a little at the lower back;
• You cannot round your back, as this can lead to injury.

Basic training, which is more aimed at working out the middle deltoids, but also pumps up the trapezius muscles.

Initial position:

• standing straight, grab the barbell with an overhand grip, holding it down;
• The distance between the palms should be about two fists.

Performance:

• exhaling, lift the projectile to your chin;
• hold the barbell in the most extreme position;
• take a breath, return to the starting position.

1. elbows should be constantly apart and rise strictly vertically;
2. You cannot bend your neck and back, your chin should be horizontal;
3. when lifting the barbell to the chin, the bar must be raised above shoulder level;
4. the weight of the apparatus should not become an obstacle to the correct execution of the exercise.

The best exercises for training shoulders - Video

Let's sum it up

To achieve the desired result, you need to include the proposed exercises in your regular workout and practice on a regular basis. Don't focus solely on exercise. You also need to remember about proper nutrition.

If space for home workouts is limited, dumbbells are the safest equipment. It is better to perform bench presses at the beginning of training, that is, when there is no feeling of fatigue. By following the recommendations given, combining both basic and isolating exercises on the shoulder girdle, each athlete will be able to give their shoulders ideal proportions and make their waist visually narrower.

One of the common problems of a sedentary lifestyle is a “stiff” neck. Which, in turn, often causes headaches. The roots of the problem actually lie in the misalignment of the shoulders and shoulder blades. This set of exercises will help relieve excess tension from the muscles of the neck and shoulder girdle.

The complex will also contribute to the prevention and some correction of thoracic scoliosis. It is recommended to perform it every day, if desired - twice a day.
It is recommended to perform the complex almost every day.

Neck and shoulder girdle
Alexander Novikov

Usually, when a person works a lot at a computer while sitting in a chair, his shoulders change his posture not for the better. It looks something like this: they rise and move forward, the neck, as a rule, is pushed forward, which is why a “hump” is formed at its base, and the person experiences pain in the back muscles of the neck and shoulder girdle, which are pulled, then hurt, pinched. More than half of the headaches experienced by office workers are caused by tight neck muscles.
Our task is to stretch the anterior, anterolateral muscle groups so that the shoulders go back and lower.
Now we will perform a complex that allows us to put the shoulder girdle in place, on which the position of the neck depends. All exercises with the neck are performed in 5-6 movements.

1 exercise– stretching the muscles of the front and back of the neck. To do this, we first raise our face up. The face must reach towards the ceiling so that the distance from the shoulders to the back of the head is as large as possible. Then the chin moves inward and upward to stretch the back muscles of the neck. There is no need to lower your chin too much. It just goes in and the back of the neck becomes “stiff”. As you inhale, lift your head up, and as you exhale, lift your chin inward.

Exercise 2. With an exhalation, we turn our chin to one side and hold it for a few seconds, during which we try to turn our head a little more. Inhaling, we return to the starting position. With the second exhalation, we turn in the other direction, fix it for 2-3 seconds, during which we turn a little more, and while inhaling we return.
In this exercise, we not only turn our head, but also hold the opposite shoulder back, which allows us to stretch the side muscles of the neck.

Exercise 3. We raise one arm up: first we raise our shoulder and rest our head on it so that it does not drop too low. Next, with this hand we grab ourselves over the head by the neck with the palm near the jaw and pull the neck a little diagonally to the side. The second shoulder goes back. We try to lower our shoulder as low as possible with our elbow. In this case, the lateral muscles of the neck stretch very well. The elbow tries to drop as low as possible so that the shoulder drops lower.
If you find yourself arching too much in your mid-spine, tuck your lower ribs in to help prevent this. Perform the exercise on the other side.

Exercise 4 With an exhalation, we hang our head in a relaxed manner, and with an inhalation, we make a swinging movement of the head to the side - back. This strains the neck muscles on the sides, warms them up additionally, and increases blood circulation in the neck. Then the same movement in the other direction.

After this movement, we can perform a rotation with the neck, for which we perform the previous movement of the head through the side - back, then raise the face to the ceiling, without allowing the back of the head to fall back too much, and return.
Important: do not tilt your neck too far to the side. In the forward position, the chin is brought towards you, in the posterior position the back of the head does not move too far back, the face is pulled up. Inhale - back, exhale - forward. 5-7 rotations in one direction, and the same number in the other.

Hand exercises.
All arm swings are performed in 8-10 movements

In all the following movements, foot placement is important to us. The feet should be parallel, approximately the width of the hip joints.

Exercise 5. In this exercise we move the shoulder joint back and forth, back and up. In the back position, so as not to accidentally injure the elbow, it is advisable to turn the palms outward, then the elbow is more fixed, and try not to bend too much in the lower ribs. In the forward position, there is also no need to bend too much. Forward - inhale, back - exhale.

Exercise 6. In this exercise we will stretch the muscles that lower and raise the shoulder blade.
Inhaling, we raise our arms and shoulders. We raise our shoulders as high as possible. At the same time, try not to arch too much in the middle of your back, because when you arch, your shoulder blades converge and do not move well up and down. Therefore, in this exercise we need to make the back flatter and the shoulder blade will move up and down much further.
In the accepted position of the arms and shoulders, first we raise the shoulder blade with an inhalation, then with an exhalation we move our arms back and lower the shoulder blade. It takes effort. This is not a passing movement - we are trying with effort to lower our shoulders and shoulder blades without bending our spine.

Please note that your shoulders should be straightened at all times. We raise our hands as if behind the ears, preventing the shoulder from moving forward. How close your hands are to each other is how close they will be. For flexible people they will come together, but this is not necessary; it is more important to keep your shoulders back. The same thing below: straightened your shoulder and tried to lower it down - this is a tough power movement, while keeping your ribs inside you.

Exercise 7. In this exercise we will try to relax the muscles going from the shoulder joint to the body from the front and back. This is a relaxation exercise, it is performed with inertia, without unnecessary tension.
As you exhale, we bring our arm forward with the palm outward - this way the humerus will come out further. We try to practically not move the pelvis. And we turn the body as much as possible relative to the pelvis, moving the hand forward - to where the feet are pointing. Inhaling, we do the same thing backwards. We try to move our pelvis less, our palm looks outward, we turn our head. Both while inhaling and exhaling, the palm faces the same direction. In this case, the palm should be closed into a fist.

Video: training for shoulder muscles

Best Shoulder Exercises

The exercises presented below are part of a complex for developing primarily the muscles of the shoulder girdle. But they can also be used in training programs for other parts of the body, since some other muscles are also trained to one degree or another.

After all, the shoulder girdle is one of the most prominent parts of any bodybuilder’s body. Developed core shoulders protrude effectively from under a T-shirt; they cannot be hidden under almost any clothing. Well, powerful hands are even more the “calling card” of an athlete working with iron. Beginners (and not only) often abuse pumping their arms, sometimes to the detriment of all other muscle groups.

Therefore, it is not surprising that many athletes intensively train the shoulder girdle.

Exercises for developing the shoulder girdle

These exercises will help almost everyone get well-shaped arms and shoulders:

• Perhaps the most famous exercise. Alternating dumbbell bicep curls. It is recommended to perform the exercise with such a selection of weights that you can perform 3 sets of 6-8 repetitions.
• Raising arms with dumbbells through the sides. Exercise for developing the shoulders - deltoid muscles. Also performed in 3 sets of 6-8 times.
• Raising your arms with dumbbells in each hand through the sides up above your head. 3 sets of 6-8 times.
• Abduction of arms with dumbbells to the sides from a forward bending position. The weights are selected so that you can perform 3 sets of 4-6 times.
• Dumbbell chest press from a standing position - alternate for each arm. It is recommended to perform 3 sets of 6-8 repetitions.
• Circular movements of the arms with dumbbells – also 3 sets of 6-8 repetitions.
• From a sitting position - alternate hand press of dumbbells. 3 sets of 6-8 times.
• Abduction of the arm to the side from a position lying on its side on an inclined bench. The slope should be approximately 45 degrees. 3 sets of 4-6 repetitions.
• The same exercise - but the bench is located horizontally. 3 sets. The number of repetitions is from 4 to 6 in each set.
• Raising your arms from dumbbells to shoulder level. It is performed lying on a flat horizontal bench. Also 3 sets of 4-6 repetitions.
• Lying face down on a bench, move your arms with dumbbells to the sides. 3 sets of 4-6 repetitions.
• Lying on your stomach on a bench, raise your arms forward. 3 4-6 times.
• Raising both arms through the sides up in a block simulator. The body is kept strongly tilted forward. 3 6-8 times.
• Side-to-side rows on a block machine. First, the exercise is performed with one hand, then with the other. You should always start with a weak hand. 3 sets of 8-10 reps each set.
• One-arm cable row from side to side. The body is slightly tilted forward. Perform 3 approaches, 7-10 times each.
• Abduction of arms to the sides on a block simulator from a standing position. The body is kept straight. The handle is held at waist level. You need to perform 3 sets for each arm, 6 to 8 repetitions in each approach.
• From a sitting position, bring your arms to the sides, overcoming the resistance of the block simulator. In this case, the handle should be held at hip level. In the same way - 3 sets for each hand, from 6 to 8 repetitions in each approach.
• Rowing the barbell to the chin in front of you from a standing position. 3 6-8 times.
• Bench press with both hands from behind the head. This is a triceps exercise. The optimal would be 3 sets of 5-6 repetitions.
• Raising the barbell with straight arms from a supine position. Before each repetition, start with the barbell on your hips. You need to perform 3 sets of 4-6 times each.
• Bench press with a grip narrower than usual. At the same time, the triceps are actively involved in the work. After straightening your arms, you need to hold the barbell in your hands in a stationary position for some time, maintaining static tension. Perform 3 sets of 4-6 times each.