Guide for Beginners (XXIX): Lateral Raises, Trunk Bent Forward or Bird

  1. To work the upper part of the body there are varied exercise that we can perform with only used a couple of dumbbells, for this reason, as part of our guide for beginners will today describe an exercise for shoulder work, it is of the side elevations with trunk inclined forward or bird.

The side elevations with trunk inclined or bird performance technique

To start the exercise We must put us standing with legs separated from the width of the shoulders or a little less, and your knees slightly bent. Asidas in both hands dumbbell incline the trunk forward while maintaining the keep your back straight.

Hands should hang to the sides of the body while elbows always remain slightly flexed and from there, we were inspired to raise the arms to the horizontal so that they are parallel to the floor, as if we were a Bird that spread their wings. We descend slowly and exhale at the end of the movement.

An alternative to this exercise is to perform this exercise sitting on a bench, by tilting the torso until it bust on legs either, supporting the torso in the Bank, in ventral decubitus (lying down). With this variant, it is easier to keep the back straight and still during the movement.

Muscles worked with trunk inclined side elevations or bird

This exercise, as we have said previously applies for the work of the shoulders, above all, requires the effort of the rear deltoid, Although the middle and anterior deltoid is also working.

If by raising your arms shoulder blades come together in the Middle, will also work the Trapeze, the rhomboid, the round child and the infraspinatus.

This movement, in contrast to the side elevations of foot that most work the deltoid and trapezium medium and above, most requested the rear deltoid work, why is always suitable for a full shoulder work, combining both exercises by tilting or not the torso.

Tips and common mistakes when making birds.

  • Lock the elbows: arms must always remain slightly flexed to avoid overloads and hands throughout the route should be located so that your palms face the ground.
  • Mobilize the trunk and neck: If lift arms raise the neck or help to lift the weight with the head, we can suffer large contractures, especially in the neck, for that, choose a reasonable weight allowing you only mobilize arms and remain still during the trip back and head. To help you can be useful practice on a bench.
  • Make sudden movements: If we take momentum to raise the weight and then dropped the arms, not only desaprovecharemos the movement but we can also injure the shoulder joint, therefore, retains a constant rate during workouts and elevates and drops arms in a controlled manner.