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Açıklama
The side shoulder exercise performed on an incline bench is an effective isolation movement that targets the middle deltoid muscle from a different angle. The inclined position increases the range of motion and muscle tension starts from a different point. This exercise particularly better isolates the lower and lateral portions of the middle deltoid. The seated position reduces core stabilization requirements, allowing full focus on the shoulder muscles. Using dumbbells provides a natural range of motion and is suitable for joint health. This exercise adds an excellent variation to the classic lateral raise alternative.
Adım Adım Talimatlar
- 1
Sit sideways on an incline bench, hold the dumbbell with your upper hand
- 2
Bring the dumbbell to the starting position at abdominal level
- 3
Raise the dumbbell to the side until it reaches shoulder level
- 4
Squeeze your middle shoulder muscle at the top of the movement and hold for one second
- 5
Return to the starting position slowly and in a controlled manner
- 6
Keep the elbow angle fixed throughout the movement and use only your shoulders
Önemli Noktalar
- ✓Sit or lie sideways on the incline bench
- ✓Upper body should be fully leaning against the bench, abdominal muscles tight
- ✓Dumbbells at abdominal level at the starting position
- ✓Feel the side deltoid as you raise your arms
- ✓Hold for 1-2 seconds at the top of the movement
Yaygın Hatalar
- ✗Throwing the weight with momentum - reduces muscle work
- ✗Raising the shoulders up - increases trapezius activation
- ✗Using too heavy weight - form breakdown
- ✗Fully extending the elbows - joint stress
- ✗Separating the body from the bench - loss of stability
Nefes Kontrolü
Exhale as you lift the weights up, inhale as you lower them. Breathe regularly throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injury should be cautious in this position
- Get doctor approval if you have rotator cuff problems
- Those with back problems should watch the bench angle
Güvenlik İpuçları
- Adjust the bench angle correctly (30-45 degrees)
- Maintain body stabilization
- Work with light weights, the position is challenging
- Control your upper arm and shoulder joint, do not force it
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Targets the upper portion of the side shoulder muscles
- ✓Inclined position increases the range of motion
- ✓Provides more intense muscle stimulation
- ✓Adds extra contribution to shoulder width expansion