Empowered X Energy At the highest point, you need to linger for a couple of seconds, and then lower the projectile down. During exercise, the bar must not fall below the knees. Tips: The load should be on the back, not on the hands. Head and legs do not move during the exercise. During the grip, the distance between the hands should be slightly larger than the width of the shoulders. If raising the elbows, to reduce the shoulder blades, trapezoid, as well as rhomboid muscle groups will be developed. Dumbbell Dumbbell This type of exercise develops well the lower part of the broad muscles. Compared to classical traction, the range of motion is greater, resulting in a reduced load on the ridge. There are two ways to start the position: Stand sideways to a stable bench (support). Put the lower leg and knee on the support, so that you rest against it with your hand on the same side as the leg. Tilt the body to a horizontal position, and set the free leg aside and slightly back. Two legs on the floor, but one of them is in front and bent, and the other rests on a bench. The housing is tilted. Take the shell with your free hand with your usual grip. Take a breath and lift it to the zone of the belt or higher along the path in the shape of an arc. At the highest point, you need to linger for a couple of seconds, trying to reduce the shoulder blades. During exhalation, lower the projectile down. Tips: - Do not rotate the body to raise the dumbbell as high as possible. - Elbows should not "go" to the side. Shrags Exercise involves a shrug with the projectile. It promotes the formation of trapezius muscles and serves as a good complement to other exercises. Beginners do not need to make sharga, but after a while such a need arises. There are different ways to do the exercise. In a standing position: For this you can use a bar with a curved base or dumbbell. The starting position is the high point of the classic deadlift. Without bending your arms, you need to raise the projectile as high as possible.