Abducting the arm to the side from the lower block: giving it a classic shape

Execution technique[edit | edit code]

Maintaining a constant bend angle of the arms at the elbow joints, equal to approximately 10 degrees, spread the arms of the machine so that the elbows are slightly behind the line of the body. Return to the starting position and repeat the exercise.

Initial position

• Sit on the exercise bench.
• Place the backs of your upper arms on the pads of the machine. The arms, bent at the elbow joints, are in a horizontal position (in some designs of exercise machines, levers are provided instead of pillows).
• The weight of the body should rest on the sit bones. The back is straight, the chest is straightened.

Recommendations for implementation

• Do not use inertial force. Maintain the natural curve of your lower back. Movements should be slow and controlled when performing arm raises on the machine.
• Straighten your chest and shoulders, lower your shoulder blades.
• As you spread your arms, inhale.

The main muscles when raising arms on the simulator

• Torso: abdominal muscles, erector spinae muscle.
• Shoulder joint: rotator cuff.
• Shoulder blade: serratus anterior, rhomboids, trapezius.
• Forearms: wrist flexors.

Movement analysis[edit | edit code]

What muscles work during exercise?

If you do everything correctly, then almost the entire load falls on the pectoral muscles. Some static tension is present in the biceps, triceps and front delts, but this should not interfere with your ability to concentrate on working your chest. If you feel that your shoulders and triceps are no less tired than your chest, then the working weight is too heavy.

The abdominal muscles and buttocks act as stabilizers, thanks to them we take the correct position.

Abduction of straight arms to the sides on the simulator in a sitting position[edit | edit code]

Typical syndromes typically result in a developmental imbalance between the anterior and posterior deltoid muscles, with a subsequent tendency for the posterior deltoid muscles to tighten and then weaken. The simulator helps to strengthen them.

Abduction of straight arms to the sides on the simulator in a sitting position

• Isolated/single-joint
• Traction
• Open circuit
• On the simulator
• Beginner and advanced levels of fitness

Brief description of the exercise

Keep the angle of flexion of the arms at the elbow joints at about 10°, pull the handles of the simulator back slightly further than the line of the back. Return to the starting position and repeat the exercise.

Stabilizing muscles

• Torso: Abdominal muscle group, erector spinae muscle.
• Shoulder joints: Rotator muscles.
• Shoulders: Serratus anterior, rhomboids, lower trapezius.
• Forearms: Wrist flexors.

Tips on proper exercise technique

:

• Do not use the force of inertia, especially arching the lower back. Perform a slow, controlled movement through a full range of motion.

• Do not slouch or round your shoulders while performing the exercise. Keep your chest open and your shoulder blades squeezed together.

• Inhale as you do the back row.

INITIAL POSITION

• Sitting facing the machine.
• Grasp the handles of the machine's levers at shoulder level.
• While sitting, keep your chest open and your spine upright.

Exercise technique

Below we will talk about the technique of performing several types of crossover exercises.

Classic version

The classic combination of hands in a crossover through the upper blocks is done as follows:

1. Grab the crossover handles and place your feet in line. Avoid taking a step forward, as this causes torque in the spine and can lead to injury.
2. Lean forward while keeping your back straight. The stronger the incline, the more the upper chest will work. It is best to maintain an incline of 45 degrees throughout the entire approach.
3. Smoothly bring your arms in front of you while exhaling. Try to make the movement only through the work of the chest muscles; your shoulders and arms should not participate in the movement; your arms should be bent quite a bit. At the point of peak contraction, pause briefly - this way you focus the load on the inner part (middle) of the chest.
4. As you inhale, slowly spread your arms to the sides. Stretch your outer chest slightly and do another rep.

© Makatserchyk — stock.adobe.com

Exercise on lower blocks

Bringing the arms together in a crossover through the lower blocks with an emphasis on the upper chest is done as follows:

1. Grab the handles of the lower blocks and place your feet shoulder-width apart. The negative phase of the movement is not so important here, the stretch at the bottom of the amplitude is much less, so there is no need to try to “tighten” the outer part of the chest.
2. Bring your chest forward and up a little, and pull your shoulders back - this way you will remove most of the load from them and can concentrate on isolated work of the upper chest.
3. As you inhale, begin to raise your arms up and bring them together in front of you. The movement should be smooth. We do not strain our biceps under any circumstances, otherwise 90% of the load will fall on them. Pause for a second at the point of peak contraction to properly squeeze the chest muscles.
4. As you inhale, smoothly lower your arms down, maintaining a bend in the thoracic spine and not pushing your shoulders forward or up.

© Makatserchyk — stock.adobe.com

Crossover training while lying on a bench

Reduction of arms in a crossover while lying on a bench is performed as follows:

1. Take the handles of the lower blocks and lie down on the bench. The bench should be positioned exactly between the handles. Position it so that the exercise cables are level with your chest. You can use either a flat bench, an incline bench or a negative incline bench. The greater the angle of inclination, the greater the load placed on the upper chest.
2. Lower your shoulders down, squeeze your shoulder blades together and don’t arch your lower back. If you wish, you can put your feet on a bench or raise them in the air so that you don’t want to push them against the floor with all your might and make your task easier.
3. Start bringing the handles together above you. Externally, the exercise is similar to dumbbell flyes, but only externally. Due to the design of the block simulator, additional resistance is created that constantly has to be overcome. Dumbbells don't do that.
4. Continue to bring your arms together until there is 5-10 cm between the handles. At this point you need to pause for a second and tighten your chest even more. It's the chest, not the biceps. If at this moment your chest muscles begin to cramp, then you are doing everything right.
5. Smoothly lower the handles down. At the bottom point, we also make a short delay in order to properly stretch the muscle fascia.

© Makatserchyk — stock.adobe.com

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About exercises after neck surgery

After surgery, you may still have stiffness and weakness in your neck and shoulder on the side you had surgery on. The exercises described in this material will help strengthen the muscles of the neck and shoulder and make them more flexible. This will help you regain range of motion and function in your neck and shoulder.

It is important for your recovery to start doing these exercises when your doctor prescribes them. It will also determine how well your shoulder and neck will function in the future.

If you experience pain, nausea, dizziness, swelling, or discomfort while doing these exercises, stop the exercises and call your doctor.

to come back to the beginning

How does pain manifest when the arm is abducted?

Pain when abducting the arm often becomes an attribute of many serious pathologies of the musculo-ligamentous apparatus of the shoulder joint. Therefore, this symptom, to one degree or another, may be accompanied by:

• defeat from the working hand;
• painful sensations on palpation;
• localization of pain along the anterolateral humeral surface;
• increased pain at night;

Often pain when abducting the arm is characterized as:

• strong;
• aching (pulling character);
• spicy.

Tips for everyday life

During recovery, you may find it more difficult to do everyday activities. The tips below should help you.

• Maintain good posture: shoulders back and relaxed, head slightly tilted back. This will help relax your pectoral muscles and take pressure off your neck and shoulder muscles.
• If you feel weak on the side you had surgery on, rest your arm on a table or armrest while you sit. When you stand, rest the hand on your operated side on your hip or keep it in your pocket to relieve pressure from that hand on your shoulder. This will take the stress off the muscles and other parts of your neck and shoulder.
• When sleeping, lie on your back as much as possible. If you need to lie on your non-surgical side, you can place the arm on your surgical side on a pillow in front of you to avoid accidentally pulling your shoulder. Do not lie on your surgical side until your doctor or nurse tells you to do so.
• Do not lift or carry anything heavier than 3 pounds (1.4 kg) on ​​your operated side until you no longer experience any pain. For comparison, an iron weighs approximately 3 pounds (1.4 kg), and a 1/2 gallon bottle of milk (approximately 2 liters) weighs 4 pounds (1.8 kg). Check with your doctor or nurse before lifting or carrying anything weighing more than 3 pounds (1.4 kg).
• Refrain from carrying a heavy briefcase on a belt or a bag on the side undergoing surgery. Check with your doctor or nurse before wearing a backpack or backpack.

to come back to the beginning

Which doctor should you consult if you have pain when abducting your arm?

At the first manifestation of this symptom, you should immediately contact a good clinic and an orthopedist-traumatologist, who will accurately diagnose the cause of the disease, and, if necessary, prescribe a consultation with related specialists. Only proper diagnosis will help the patient receive adequate treatment and keep the shoulder joint healthy.

Have you or your loved ones started to experience pain when abducting your arm? Don't waste precious time! Qualified medical specialists are always ready to determine the cause of your illness and prescribe the most effective treatment regimen to return your sore shoulder to healthy mobility!

Safety

Use adequate working weight, otherwise you can easily injure your shoulder. Maintaining a smooth pace of the exercise, without unnecessary jerks and throwing weights, makes it safer. This is not the only advantage of this style of execution - you also load the middle delta more fully.

Dumbbell forward raises are performed alternately to develop the anterior deltoid muscles of the shoulders.

If you want to work your leg muscles, then you should learn about the side lunge exercise. There is all the necessary information here.

How common is pain when abducting the arm?

This symptom is recorded predominantly in men, especially those in the age range of 40 years and older, although it can also be observed at a young age. Those most susceptible to it may be:

• young people after shoulder injury;
• elderly people (due to natural age-related changes in the musculoskeletal and joint system);
• representatives of professions that involve lifting and carrying heavy objects (for example, loaders, builders, blacksmiths);
• people performing monotonous non-standard movements with shoulder tension (for example, when painting a room, etc.);
• professional throwing athletes (for example, volleyball players, discus or javelin throwers, tennis players);
• computer scientists and people who work on laptops for a long time (due to inactivity and the predominance of a forced posture).

Common mistakes

Pulling the weight with a jerk . Take pity on the shoulder joint; with a jerky movement, you can damage it.

"Throwing" weights . If you don't consciously lower your hand, but let it fall without any resistance to the weight, this is a sure way to pull the ligaments. It will take a long time to heal, several weeks. In addition, the negative phase of the repetition is very important for muscle formation. It is here that the damage to the muscle fibers occurs, which is necessary for their thickening and strengthening to occur during the recovery phase. That is, by throwing weight, you deprive the exercise of its effectiveness by at least half.

Fully straightened arm . Here you overload the elbow joint, especially if you straightened it before the latter was blocked. In general, very few exercises require completely straight arms, so always leave your arms slightly rounded.

Bent arm . You make your work much easier because the range of motion becomes somewhat smaller. But the middle bundle of the deltoid muscle, which we aimed at pumping, does not contract sufficiently - you are doing empty work.

The movement of the hand is not in the lateral plane . If you move your hand forward a little, the exercise will become easier, because the load will partially shift to the front deltoids. And they are used to doing quite a lot of work, especially if you, like many gym goers, often bench press. However, you won’t work through the middle ones properly, and the meaning of the exercise will be lost.

Taking too much weight in an exercise . It is this that leads to the fact that you cheat by connecting other muscle groups, which means removing the load from the target one.