Sitting Dumbbell Side Lifting: Side Lifting Tutorial for Sitting Dumbbell Side Lifting

Sitting Dumbbell Side Lifting: Dumbbell Side Lifting Illustration Tutorial Seated Dumbbell Side Lifting (Seated Dumbbell Lateral) Raise) is more focused on exercising the deltoid muscle middle bundle than the standing dumbbell side lifting, which basically eliminates the conscious or unconscious effect of legs, abdomen and other parts in the standing position to complete the movements.

Target training area: Deltoid muscle middle bundle

1. Sitting upright, straighten your chest, tighten your abdomen, stand up, or upper back and sacral cushions, and the waist is empty; bend your arms slightly, hold the dumbbells relative to the palms of both hands.

2. Maintain a stable sitting position, inhale, and concentrate the contraction force of the shoulder muscles, especially the deltoid muscle middle bundle to pull the arms upside up until the arms are horizontal or slightly above the horizontal plane, stop for about 1 second, maintain and clearly feel the muscle contraction state, exhale, and give in.

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

2. When the bell is lifted or lowered, the upper body is not allowed to swing forward and backwards with the help of force, but Shrugg; do not tilt the dumbbells by swinging; do not lean forward! Keep the dumbbells on your side.

3. After lifting the side up, you must keep your palm downward, and try to keep the shoulder joint higher than the elbow joint and the elbow joint higher than the hand, so that the deltoid muscles are always under sufficient gravity stimulation. The elbows should always be bent 100-120 degrees during the movement, so as to avoid greater components of the movement by arm strength.