Sitting Dumbbell Breeding
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Place the dumbbells on the floor, parallel to each other. Sit on the edge of the bench, take dumbbells in your hands. Dumbbells should be located behind the calves and be parallel to each other. Keeping your body still, bend your elbows slightly and raise the dumbbells to the sides as shown in the figure. When performing the exercise, avoid any movement of the torso. Hold the dumbbells in the up position for a second and slowly lower them back to the starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Place the dumbbells on the floor parallel to each other.
02
Position
Sit on the edge of the bench and take the dumbbells so they are behind your calves and parallel.
03
Start
Keeping the torso still, bend the elbows slightly.
04
Fly
Raise the dumbbells to the sides, avoiding any torso movement.
05
Return
Hold the top for a second and slowly lower the dumbbells.
Variants
Beginner
Use light dumbbells and a small range.
Middle
Work with a moderate weight, keeping the torso still.
Professional
Increase the weight and top hold.
Which muscles are working
Shoulders and upper back
Benefits of the exercise
Strength
Develops the rear delts.
Balance
Removes torso swinging.
Simply
Strengthens the upper back.
Contraindications
Acute pain in the shoulders or lower back.
Recent back injuries.
Medical prohibition of bent-over raises.
Recommendations
Torso
Keep the body still.
Elbows
Keep them slightly bent.
Peak
Hold for a second at the top.
