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This machine forces you to lock your arms in the slightly bent position, which is especially helpful if you have the bad habit of extending your arms at the end of the range of motion. On machines, you don't have to worry about controlling the movement pattern, which is especially useful toward the end of a workout when you're highly fatigued and have trouble controlling the movement arc. Again, when standing, you're also able to generate a bit of momentum through your knees and hips.
#ATHLEAN X DUMBBELLS FREE#
With your free hand holding a bench to stabilize your body, this variation allows you to focus on each side individually and correct any strength imbalances. Standing Bent-Over With One Arm Using A Dumbbell
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As you complete the lift, try to keep your chest pressed against the pad to reduce momentum.Ĥ. Here, you lie on a moderately inclined bench and perform the same motion as above. This is another rear-delt raise variation that reduces momentum. You typically have to use less weight because you're unable to generate as much momentum through the lower body. The motion here is the same as the standing version, but when you do it seated, it's much more difficult to cheat, so this move is harder than when standing. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows. It allows you to use a little body English through the knees and hips to keep the weight moving. This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. You won't just be a faster bodybuilder in the gym, you'll be a bigger one, too! Rear-Delt Raise Variations 1.
#ATHLEAN X DUMBBELLS HOW TO#
Ultimately, optimizing muscle growth means knowing how to do a given exercise in multiple ways, and including each variation in your workouts at one point or another.
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If you're stuck in a rut or have reached a training plateau, this movement diversity can really help.ĭon't consider this advice specific to the rear delts, though.
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Each of the seven movements is slightly different, which means your workouts can always have small and slight permutations. In this article, I'll take you on a tour of rear-delt raises, a single-joint movement for the posterior (rear) delts, and explain seven variations you can use for this core exercise. Ultimately, when you include all those types of equipment in your workouts, you work the muscle more completely, and you're less prone to hitting a plateau on any given exercise. Different equipment and implements target your muscles with unique stresses and angles, which can provide new stimuli for muscle growth.īarbells, dumbbells, machines, cables, and the Smith machine all have their own advantages compared to one another, and none work a muscle in exactly the same manner. Knowing multiple exercise variations is actually critical for maximal muscle development. As Cavaliere explains, this comes down to the strength curve of each movement-or, put more simply for this case, the points where you face the most resistance during each rep.In fact, while ditching your favorite piece of equipment may seem devastating, it can actually be a blessing in disguise. You'll need a resistance band and dumbbells for this technique, and focus to keep your form from flagging if you want the best results possible.Ĭombining the two implements will allow you to solve the issues inherent to the forms of the biceps curl using either the dumbbells or the bands individually. The idea here is that if your muscles are challenged throughout the entire lift, you'll reap more gains from the movement. broke down one simple hack, adding a resistance band to your biceps curls, which you can use to keep tension high throughout the entire exercise. Athlean-X founder and coach Jeff Cavaliere, C.S.C.S. Check out our Form Check guide on the curl for all of the key details on how to do it the right way.īut you can introduce even more focused methods and tools to really emphasize the subtler points of your curl technique. If you're lazy with your posture and swinging the weights around, you're not going to get as much out of your reps than if you dial in your stance and move only at your elbows, truly isolating your biceps muscles. There are varying levels of effectiveness when it comes to how you perform curls, though. Whether you're using the lightest weights on the rack or you're ramping up to a heavy set, the exercise gives you an ideal movement pattern to stimulate growth in your arm muscles. There are few better ways to build you biceps than the classic dumbbell curl.