the subject of chest training movements is a cliché. Have we mentioned all the chest movements before?
The difficulty lies in finding the right feeling of power, and it is not as clear from the trajectory as other movements where you can tell at a glance whether you are working the back or the chest.
it is the dumbbell raise and the dynamic stimulation process gives it one of the few movements where both chest and back can be stimulated.
The dumbbell raise as a treasured movement has these 5 benefits
1. Muscle hypertrophy
we all want to build muscle, and if this movement doesn't build muscle well then you won't be adding it to your programme. Dumbbell raises are a great exercise for the pectoral and latissimus dorsi muscles.
Stick to reaching 8-20 repetitions and you will definitely reap the benefits of muscle hypertrophy.
2. Increasing strength
keep gradually increasing the weight and make sure to do a specific range of strength training reps, around 10 reps.
However, there is no need to stick to a fixed range of reps, you can mix it up and increase the deadlift if you find you are improving.
3. Intention/muscle connection
this is a movement that must be concentrated on in order to stimulate the muscles. Of course, all movements should be like this. But since you can choose to focus more on the chest or back, you must be able to understand how to mobilise the muscles to get the maximum benefit.
4. Torso and scapular stability
mobilise the core muscles to stabilise the torso; this is very important, especially for heavier sets. As with any back or chest movement, scapular stability is essential to prevent shoulder hyperextension and to ensure shoulder joint function.
With these two things in place, training performance will improve and the desired muscles will be stimulated more precisely.
5. Improving shoulder range of motion
it is also important to keep your hands close together when the hands are behind your head, which also requires adequate shoulder stability. By adding this movement to your training programme you can improve the movement of your shoulders during centrifugation.
However, not everyone can perform this movement effectively as structural problems may result in very limited shoulder flexibility, in which case this should be addressed before training with dumbbell raises.
let's talk about the details of the movement, remembering that there are subtle differences in the way this movement is completed depending on whether the target is the pectorals or the latissimus dorsi.
Starting position of the movement
before starting the movement, place the dumbbells on one end of the bench so that it is easier to hold them when lying down. Lie down with your body perpendicular to the bench, with only your upper back on the bench and your feet on the floor, while making sure your body is parallel to the floor. Hold the end of the dumbbell with both hands and lift it over your chest as if you were bench pressing. With your elbows at a 45 degree angle to your body, slowly lower down allowing your arms to move behind your head. Only lower down to where the dumbbell is flush with your head. If you are working the chest, then go no lower. If you want to train the latissimus dorsi, lower the dumbbells a little lower and feel the stretch of the movement. Raise the dumbbells above your head while contracting your pectoral muscles, as if pushing your hands together, while slightly internally rotating your shoulders. The dumbbells should be directly above your chest, as in the starting movement. If the target of the exercise is the latissimus dorsi, contract the latissimus dorsi as you lift the weight, do not try to squeeze your hands together. Repeat.
movement tips
if you are new to this movement, start with a relatively light dumbbell, as starting with a relatively heavy dumbbell will increase the level of difficulty and danger. Also, you won't feel the muscles moving and you won't be able to achieve the full range of motion.
The effectiveness of this movement depends heavily on the intention and the connection of the muscles and ensures your focus on the target muscles by making subtle adjustments to your body position.
dumbbell raise variation 1 - fixed barbell raise
use a stationary barbell for this movement, but there are a few points to note.
Because a barbell is used, the position of the hands relates to the target muscles. A shoulder-width grip is naturally better for the latissimus dorsi, as it is an ideal grip for any movement that aims to work the back muscles.
For a better focus on developing the chest, it is recommended to bring the hands closer together for better recruitment and contraction.
dumbbell raise variation 2 - opposite grip dumbbell raise
for this variation, you need to lie on a flat bench as if you were doing a bench press so that you are parallel to the bench. Alternatively, you can use the lower incline bench for this movement, focusing more on developing the lower chest.
This variation eliminates the involvement of the gluteus maximus and core, but it is still important to keep the core tight, independent of the nature of the movement.
dumbbell raise variation 3 - stability ball dumbbell raise
this variation definitely requires core and glute involvement. The stability ball requires the recruitment of more secondary muscles. Nevertheless, never hyperextend your spine, as arm movement is still the main component of this movement. However, you can get more stretch with this variation.
Use a lighter or more moderate weight to ensure the best possible movement, as it is obviously not as stable on the ball as on a flat bench.
variation 4 of the dumbbell raise - rope raise
for the latissimus dorsi this variation is probably a better option. Nevertheless, it is still a great movement that is good for improving scapular stability and developing the latissimus dorsi.
Keep your arms in a straight position when performing this movement.
how to arrange dumbbell raises
one thing to remember about the dumbbell raise is that while it is a great way to work the chest and latissimus dorsi, it is not a substitute for the bench press and row.
And use a weight that is safe and effective for doing extended arms from behind the head, rather than the weight used in doing push and pull movements in compound movements.
In a sense, the dumbbell raise is closer to the flyover, but it is still possible to use challenging weights for this movement, and building muscle is all about stimulating growth with different techniques and in different ways.
sometimes you can do more reps with lighter weights so that you can focus more on activating the muscles and building the intention/muscle connection. It is also great for getting a good sense of stretch, especially if you are focusing on developing the latissimus dorsi.
When you are focusing on muscle hypertrophy, stick to a range of 8-12 reps to really challenge your muscles, while keeping them under tension for enough time.
the muscle hypertrophy rep range also works well for strength development, if you progress in level you can even try the 5-7 rep range, but be careful not to hyperextend with this weight.
In summary, it is a movement that can stimulate both chest and back. Some of our partners will schedule chest and back counter training, and we would recommend scheduling in such movements more.