Dumbbell pull to the chin - develop the shoulders

Dumbbell pull to the chin - develop the shoulders

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

The pull of the dumbbell to the chin allows you to develop the deltoid muscles of the shoulders and trapezium.

This makes the shoulder girdle and upper back stronger, and the figure more prominent and harmonious. This broach is widely used in bodybuilding along with the army bench press and shrugs. It is also possible to work out middle bundles of deltas by raising arms across the sides, but pulling to the chin is considered a more effective exercise.

What muscles work

The pull of dumbbells to the chin while standing works out several muscle groups at once. It is possible to shift the emphasis of the load in one direction or another, depending on the width of the grip and the height of the elbows.

About it further.

Dumbbell pull to the chin - develop the shoulders

So, the main working muscles are:

  • Deltoid . The greatest load is received by the middle and front beams.
  • Trapezoid. The trapezium is noticeably included in the work when your elbows rise above a horizontal position.

    In addition, the degree of participation of the trapezoid in the movement is affected by the width of the grip. With a narrower grip, the load on these muscles is noticeable. However, this observation is more relevant for pulling the bar to the chin than for dumbbells.

Dumbbell pull to the chin - develop the shoulders

Additionally, the broach uses the muscles of the body and the biceps to stabilize.

Technique for doing the exercise

Dumbbell stretching to the chin level is done as follows:

  1. Take the dumbbells, stand upright and place your feet shoulder width apart.

    Lower your hands in front of you, wrists turned to the body, elbows slightly bent. The back is straight in the starting position, the gaze is directed forward, the natural deflection in the lower back.

  2. Bend your arms with dumbbells with your elbows up. The distance between the dumbbells does not change. Dumbbells move along the body, the position of the body is straight, the elbows do not extend forward.

    Bring the dumbbells to the level of your chin and your elbows to the highest possible height. Before reaching the parallel with the floor, the deltoid muscles work predominantly, after which the trapezium is turned on. At the top point, focus on maximum muscle tension.

  3. Lower the dumbbells along the body to the starting position.

As for the number of repetitions and approaches in this exercise, the recommendations are as follows: for gaining shoulder mass and increasing muscle volume - 8-12 repetitions in 3 -4 approaches.

If you are an experienced athlete and work with heavy weights, perform 4-6 repetitions. This technique gives not only growth, but also develops muscle strength.

Try to avoid jerking and throwing the weight up while doing the exercise. This is not advisable, as others will work instead of the target muscles. In addition, any sudden movements when working with weights create an unnecessary load on the joint-ligamentous apparatus.

Errors in technique

In order for the exercise to maximize the effect and not cause harm to joints and ligaments, pay attention to popular errors that occur during its execution. This will help you control your movements and work on muscle development without risk of injury:

  • Do not bring your elbows forward when lifting dumbbells. This is a traumatic position for the shoulder joints. The elbows move through the sides in a vertical plane.
  • Keep the body steady throughout the movement, do not bend your neck, do not bend your back.

    Any deviations of the body position from the correct one remove the load from the target muscles.

  • Do not use too much weight, which will force you to break the technique. This will not give the desired effect, only you will lose time in vain.

A pull using dumbbells affects the joints more carefully than the same exercise with a barbell. Performing it in combination with other exercises, you can get a beautiful drawing of the muscles of the shoulder girdle, increase their volume and develop strength.

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Dumbbell pull to the chin - develop the shoulders

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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