If you go to any average gym, you’ll probably see how many mistakes people make, even in such a technically uncomplicated exercise as dumbbell dumbbell pull. And to speak about a bench press or squats have to.
In fact, most athletes would get much more training returns if you just learned how to do basic exercises. Given the above, I would like to state my basic views on bodybuilding and strength training training in general:
- Exercises must be performed with impeccable technique and clearly work out target muscles.
- A correctly completed light weight exercise is better than improperly executed with a big one.
- If you constantly follow the same training program, there will be no noticeable progress in building muscle mass, improving performance or aesthetics.
But back to the draft of dumbbells in the slope. I rarely see her performed correctly. Unfortunately, what I usually observe looks like a fancy combination of triceps extension of the arms and Concentration of bending of the arms for biceps performed in addition to all using inertia of movements.
- One-handed dumbbell muscles
- The technique of pulling the dumbbell to the belt in an inclination and common mistakes
- Variations of draft of dumbbells to the chest in the slope
- Conclusion
One-handed dumbbell muscles
The position of the spine affects movement in the shoulders. Because the the latissimus dorsi muscles move the scapula, traction movement will be correct only if the top is not rounded backs.
Rounding of the back limits the mobility of the shoulder blades and eliminates the ability to use the broadest muscles.
Here’s a video that shows what the dumbbell deadlift looks like in tilt with one hand with a rounded back:
Many people also pull the dumbbell too high, which seems to them a sensible idea in countering gravity. But in that case look at the position of the body: the latissimus muscle is located below shoulder, and the upper part of the trapezius muscle and muscle that lifts scapula, appear above it.
This means that the draft of the dumbbell in a tilt with one hand will be to include more actively the upper part of the trapezius muscle and the muscle is the scapula, and not the latissimus and rhomboid muscles.
Here’s what it looks like in practice:
The shoulder blades should be tense and pressed to the back, and the dumbbell should be raised to the level of the upper thigh.
Many people performing a dumbbell deadlift with one hand while standing in an incline, also turn to the side of the body and unbend while the leg in the knee. Something begins to resemble a leg press with a weight of one hand.
The body must be absolutely motionless and the movement must be come only from the arm and shoulder.
Here’s a video that shows what the dumbbell deadlift looks like in tilting with emphasis on a bench with torso twists:
The broadest muscles act as extensor muscles the spine, and also responsible for the fixation of the shoulder blades, therefore direct the position of the back will allow them to be more actively involved.
Many people, instead of straining the muscles of the core, are straining the abdominal muscles, which makes them involuntarily take the pelvis back and as a result bend the spine. Do not do this.
And finally, the last mistake concerns incomplete inclusion in the work of the blades, which reduces the load on the diamond-shaped muscles and trapezes.
Here’s what it looks like in practice:
The back position is correct, but the shoulder blades are not enough. strained to do their job. It’s like lifting a dumbbell for biceps with incomplete extension of the arms. Of course, the muscles are still work, but it is far from ideal.
The reason may be the immobility of the front of the shoulder, in in particular in the clavicular head of the pectoralis major and pectoralis minor muscles, as well as in the weakness of the rhomboid muscles. Often small stretching can improve position and expand amplitude movements.
Here is an example of how you can do it yourself myofascial release:
Variations of draft of dumbbells to the chest in the slope
When you master the classic alternate traction technique well dumbbells leaning on a bench, you can move on to various variations. By focusing on just one exercise, you increase the risk of recurring injuries (remember runners over long distances and their hip injuries), or at least reaching a plateau.
By making small changes in body position or grip, you can continue to stimulate the growth of new muscle fibers and give them new incentive to adapt.
Here are some variations of dumbbell traction to the belt with one hand:
Holding the dumbbells at different points on the handle forces the muscles forearms work differently, which affects the ability stabilize weight.
Changing the position of the legs and hips provides various bases support, and also changes the position of the pelvis and spine, which affects on the ability of muscles to perform traction. So small exercise adjustments can produce great results.
Conclusion
I used to think that if I would pull 60 kg dumbbells even with a completely wrong technique, I can become stronger, I’ll quickly build muscle, and my back will be wide and V-shaped.
Of course, I was mistaken. I once reduced working weights, then fixed the errors that I described above, after which I managed to not only increase back size, but also improve results in other exercises.