This is one of the rare exercises that may be performed by people suffering from the all-too-common entrapment syndrome. Performing arm extensions with dumbbells while lying on a bench and keeping the elbows next to the body works the anterior deltoid and, to a lesser degree, the middle deltoid intensely while preventing excessive rubbing at the anterior shoulder.
When performed regularly, this maintains size and tone of deltoids despite the existence of injury. You can also use this exercise to reeducate the pectoralls major following tearing. Extending while keeping the elbows against the body reduces its stretch, thus reducing the risk of tearing the scarred area.
Performing the exercise:
Lie on a bench with the chest expanded, back slightly arched, feet flat on the ground, and the elbows bent next to the body, holding a dumbbell in each hand.
• Inhale and extend the arms vertically.
• Exhale at the end of the movement.
• Return to the initial position with a controlled movement.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.