Sit on a bench, keeping the back straight, and hold dumbbells at shoulder level with an overhand grip (thumbs pointing inward):
• Inhale and extend the arms vertically.
• Exhale at the end of the movement.
This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachli.
This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.
9th rib Lumbar vertebra
Middle deltoid Posterior deltoid
Splenlus — Sternocleidomastoid Levator scapula Trapezius
Extensor pollicls longus
Extensor dlgiti minimi
Flexor carpi ulnaris
Extensor carpi ulnaris
Extensor carpi radialis brevis
Extensor carpi radialis longus
VARIATION PALMS FACING EACH OTHER
Medial head Lateral head Long head
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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.