Single-arm dumbbell side lifting: Dumbbell single-arm side lifting illustration tutorial

Single-arm Dumbbell Side Lift: Dumbbell Single-arm Dumbbell Lateral Illustration Tutorial

One arm Dumbbell Lateral Raise) is basically similar to the side lifting of dumbbells with both hands, and is also the main bodybuilding of the deltoid muscle. The advantage is that it can stimulate the isolated side of the deltoid muscle, and when one hand raises one hand, one hand can cope with 30% more dumbbell weight than when lifting both hands, which is suitable for exercises in the extreme stimulation stage of large weight.

Target exercise location: Deltoid muscle medium bundle

Action needs Collar:

1. One hand holds a dumbbell and the other hand holds something, such as an adjustable upside stool or machine bracket; the body slightly tilts to the side where the dumbbell is holding.

2. The dumbbell touches the side of the body slightly, then raises the arm to the side until the dumbbell is higher than the shoulders. Stay at the highest point, then slowly lowers the dumbbell and returns to the side. Repeat the movement.

3. Breathing tips: Inhale when shaking the arm, and reduce exhale when lowering the arm.

Precautions:

1. During the lifting and lowering of the bell, the elbows and wrists are always slightly bent, which is more effective for the contraction of the deltoid muscle. Side lifting generally requires straight arms, but slightly bent the elbows or even bent the arms. For heavy impact, it can avoid leveraging force through joint movements, which can protect the elbow. The function of the joint.

2. When the dumbbell is lifted to both sides, turn the wrist upwards to slightly higher than the thumb until it is lifted to the highest position; when the dumbbell falls, turn the wrist back again.

3. When holding the bell, hold the bell and hold it up, the upper body is not allowed to swing forward and back with the help of force, but shrugging is allowed; do not lift the dumbbell by swaying; do not lean forward! Keep the dumbbell on your side.