Where are the deltoids located?
It is better to familiarise yourself with these 3 parts in which the deltoid is divided before you start your dumbbell training. This way you will know how to correctly perform each exercise adopting the best posture.
This deltoid consists of 3 parts which are the anterior deltoid, the middle and the posterior. They are located on the front of the shoulder, the lateral part (which is where the greatest amplitude is acquired) and the posterior part of the joint, respectively.
The basic routines are designed for you to lift a certain amount of weight with your arms. Enure you lift the ideal weight according to your abilities. It is recommended to consult a specialist in this type of training, or gradually increase the weight.
Have it in mind that when performing these surveys you will not only be exercising the deltoids. Other muscles in the area, like the triceps, will also be of benefit.
The 3 dumbbell exercises to strengthen the shoulders
1. Arnold Press with dumbbells
Here the idea is to simulate the movement of an arch with your arms as you elevate them and turn the wrists by holding the dumbbells. In this exercise, you exercise all the deltoids at the same time.
- Sit a reclining backrest or hold firm the position at 90 degrees so that it can give good support you to back .
- Hold the dumbbells tightly, placing the palms towards the torso and at the height of your chin.
- Now raise them slowly over your head while you turn your hands until you reach them completely. Then lower them again to the initial level of the chin, turning the hands again.
- Repeat 10 times in 3 sets.
2. Lateral elevations
The exercise may seem very simple to you. However, this routine requires a little more effort than the previous ones, since the shoulder joint is more involved in this case.
The posture is similar to the previous one. Initially, with a straight back, holding the dumbbells to the sides initially.
- Then, you will begin to raise them slowly and laterally to the torso until they reach the level of the shoulders and without flexing the elbows. Have it in mind to keep the palms inwards.
- Once you get to the top, hold the lift for 3 or 5 seconds to optimize the work.
- Now slowly lower the dumbbells, exhaling and inhaling when climbing again.
- Repeat that routine in 3 sets of 10 surveys each.
3. Front elevations
This exercise in particular benefits the previous deltoids. You can do them both sitting or standing, and even lifting the two dumbbells at the same time, or exercise one shoulder at a time. As you want.
- Stand upright, facing forward and back straight. Hold the dumbbells tightly on the sides.
- Begin by lifting the dumbbells without flexing your elbows and with your palms pointing to the floor, until the arm reaches the level of the shoulders. In this position, it lasts at least 5 seconds contracting the muscle.
- Then slowly lower to the starting position relaxing the elbows as much as you can so that you avoid tensioning the triceps.
- Another option is the movement with both arms until making 3 sets of 10 lifts with each one.