Developed Arnold shoulder with dumbbells: bodybuilding

Developed Arnold shoulder with dumbbells: an essential exercise for muscle shoulders

Bodybuilding It is much more than a simple way to improve your physical appearance; It is a true art that requires technique, discipline and knowledge of the exercises.

Among the many options available, The Arnold shoulder has developed with dumbbells It distinguishes itself as a must for all those who want to develop robust and well -designed shoulders.

Appointed after the famous bodybuilder Arnold SchwarzeneggerThis exercise is recognized for its ability to effectively affect the shoulders muscles while improving the general force of the upper body.

In this article, we will explore the advantages of this exercise, the appropriate technique to perform it, as well as suggestions to integrate it effectively in the training routine.

The advantages of the development of the Arnold shoulder

1 – Versatility and amplitude of the movement
The developed shoulder Arnold differs from the traditional developed as it allows a greater breadth of the movement. By turning the wrists during the movement, not only the deltoids are committed, but also other stabilizing muscles, which contribute to harmonious muscle development.

2 – Global muscle building
By soliciting the previous lateral and rear deltoids, this exercise guarantees a complete work of the shoulders. In addition, the triceps and muscles of the upper back are involved, making it a very effective movement for strengthening the muscles.

3 – improvement of mobility
The rotation of the wrists and the breadth of the movement have better flexibility in the shoulders. This is particularly important to prevent injuries, especially if you raise heavy goods vehicles or if you practice other sports that require good shoulder mobility.

4 – Aesthetics and proportion
Well, the shoulders developed add the silhouette width, creating a more athletic and proportionate appearance. This exercise is ideal for those who try to improve their physique, both for the competition and simply for pleasure.

5 – Strengthen mental commitment
As with any bodybuilding exercise, developed Arnold requires a significant concentration. This attention paid to technique and muscle contraction can also strengthen the connection of the spiritual muscle, which is essential to maximize earnings.

How to develop the Arnold shoulder

Necessary material

• Dumbbells : Choose weight dumbbells adapted to your level. It is always wise to start the light to control the technique before increasing the load.

• ATM : Although this exercise can be done on their feet, a bench can offer more comfort and stability.

Steps to follow

1 – Starting position
Sit on a bench with my back straight, your feet on the ground. Keep a handlebar in every hand, the palms turned to you on the shoulder.

2 – ASCESSA MOVEMENT
Inspiring, push the dumbbells upwards while turning the wrists. At the end of the movement, the palms face the front. Keep your elbows slightly bent to avoid excessive tension on the joints.

3 – Back to the starting position
Expired, lowers the dumbbells by reversing the movement, turning your wrists again so that your palms are new tours for you. Check the movement to avoid dropping the weight.

4 – Tests
Create 3 to 4 series from 8 to 12 repetitions, paying attention to maintaining a correct technique during the exercise. Do not hesitate to take breaks between the series, if necessary.

Suggestions to maximize the effect

• Preliminary heating
  Before starting the session, do not forget to warm you. Shoulder and stretching exercises can help prepare muscles and reduce the risk of injuries.

• Weight choice
  Start with light weights to master the technique. Once you feel comfortable with the movement, it gradually increases the load keeping the correct shape.

• Concentration on technique
  The key to success with Arnold developed is concentration. Avoid running through repetitions and focus on muscle contraction with any repetition. This will maximize the benefits of the exercise and contribute to optimal muscle development.

• Variety of training
  To avoid boredom and surcharge of the same muscle group, integrate the Arnold developed in a varied routine. You can combine it with other shoulder exercises, such as collateral elevations, developed military or inverted flies. This will allow you to work on the muscles from different angles and guarantee balanced development.

• Recovery and nutrition
  Remember that bodybuilding is not limited to training. Good diet and sufficient recovery time are essential to promote muscle growth. Make sure you have a diet rich in proteins and nutrients to support your bodybuilding program.

Integration in your training program

For those who want to integrate the Alnold shoulder developed in their routine, here is an example of the shoulders training program:

Example of behind

1- Heating : 5-10 minutes of cardio rotation exercises and light shoulder.

2 – Developed shoulder Arnold : 3-4 series of repetitions 8-12.

3 – Lateral elevations : 3 series of 10-15 repetitions.

4 – Military developed : 3 series of 8-10 repetitions.

5 – Inverted flies : 3 series of repetitions 12-15.

6 – Shoes of shoulders with dumbbells : 3 series of 10-12 repetitions for target trapeze.

Errors to avoid

1 – Too heavy weight
Avoid choosing too heavy dumbbells, which could damage your shape. An incorrect technique can lead to injuries and cancel the benefits of the year.

2 – Quick movements
Do not precipitate the movements. A controlled time is essential to maximize muscle commitment and avoid injuries.

3 – Bad posture
Keep your back straight and avoid leaning during the movement. Bad posture can cause tension on the lower back.

4 – neglects the heat -Up
Do not jump for the heat, because it is essential to prepare the muscles and avoid injuries.

Conclusion

The Arnold shoulder has developed It is an extremely advantageous exercise to develop robust and well proportioned shoulders. By integrating this exercise in your bodybuilding routine, you can not only improve your strength, but also your physical aesthetic.

As with any exercise, it is essential to focus on technique and respect the basic principles of training, such as heating, recovery and adequate diet.

Don’t wait anymore to try the arnold shoulder developed! With practice and perseverance, you will see significant results in muscle development.

Whether you are a beginner athlete or an expert bodybuilder, this exercise can bring added value to your training program.

Then prepare your dumbbells and enter this muscle adventure!