REAR DUMBBELLS LIFTING | DIRECT GRIP

This is an isolating exercise, mainly aimed at developing the posterior bundles of the deltoid muscles. The mid-deltoid, trapezius, rhomboid, and small muscles surrounding the shoulder joint also work. Stand up straight and take the dumbbells in your hands with a comfortable grip. Lean forward from your hips, keeping your back straight until your torso is almost parallel to the floor. The arms hang down freely, slightly bent at the elbows. His gaze is directed at the floor in front of him. Spread your arms out to the sides in a wide arc, keeping a small bend angle at the elbows. At the top of the movement, the hands should be at about shoulder height or slightly higher. Concentrate on the work of the posterior deltas, feeling their tension. Lower the dumbbells down, returning to the starting position. Control the movement, avoiding sudden jerks. You need to stay at the top for 2-3 seconds in each repetition.
 
For convenience, you can bend your knees slightly. Do not lower or raise your head during the execution. Spread the dumbbells until you feel the maximum tension in the posterior deltoid muscles. Avoid excessive lifting so as not to carry the load on the trapezoids. This variation uses the same muscles as the previous version of the exercise. Due to the presence of support, it is possible to work with a lot of weight here, and the load on the lumbar spine and back extensors is also reduced here. The greater the angle of inclination of the bench, the more stress falls on the rear deltas. The elbows should be slightly bent and pointed upward throughout the exercise. This will help isolate the posterior deltas and reduce stress on other muscles.
 
WHAT ARE YOU BUYING
 
Do not be mistaken, believing that power sports are simple and accessible, and they can be mastered independently, without the participation of specialists. They are no less likely to be injured than when skiing if you do not have knowledge of movement physiology and proper exercise technique. Your body is an extremely complex system that requires careful and precise approach. Therefore, in our videos it is necessary to highlight:
Fundamentals of exercise physiology
Description of the features of the target muscle groups
Details of the movement technique
Tempo, rhythm, time under load
The number of sets and repetitions per exercise, taking into account your characteristics
Rest time and rules between sets
Typical errors 
Safety precautions
Breathing technique
Mental focus on the phases of muscle work
 
WHAT YOU'RE GET AFTER PAYMENT
 
You will receive an email with a link to download the video archive. The content consists of three videos, one for each individual workout.
The video duration is 12-25 minutes.
The translation language is English (any other on request).
English subtitles (any other on request).
Full HD image quality.
The recording format is MP4.
 
Any other questions? Feel free to ask in the contact form below.