Dumbbell lateral abduction
Reps10 times
Calories burned103 kcal
LevelMedium
Changing duration and load is available in our application
Hold dumbbells in each hand with palms facing up. Lie down on a horizontal bench. Tip: Your arms should be parallel to the floor, next to your hips. To avoid injury, make sure your arms are slightly bent at the elbows. This is your starting position. As you inhale, describe a semicircle with dumbbells, moving them behind your head, as shown in the figure. During this movement, the arms move parallel to the floor. As you exhale, return the dumbbells to the starting position.
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Hold dumbbells in each hand, palms up. Lie on a flat bench.
02
Arm position
Arms parallel to the floor next to your hips, slightly bent at the elbows.
03
Movement
Inhale and describe a semicircle with the dumbbells, moving them behind your head; keep arms parallel to the floor.
04
Return
Exhale and return the dumbbells to the starting position.
05
Repeat
Perform the required number of repetitions.
Variants
Beginner
Use light dumbbells and control the range.
Middle
Work with moderate weight, keeping arms parallel to the floor.
Professional
Increase weight and perform a slow return.
Which muscles are working
Chest and arms
Benefits of the exercise
Strength
Builds chest strength.
Balance
Improves arm control.
Simply
Adds variety to chest training.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Elbows
Keep elbows slightly bent.
Range
Do not lower the dumbbells too far.
Tempo
Move smoothly.
