Lift up with the expander

introduction

The exercise of lifting forward with the expander corresponds to an anteversion in the shoulder joint and primarily causes stress on the anterior shoulder muscles (M.. deltoideus).

This exercise also uses the large pectoral muscle.

Muscles that are used in the biceps curl

• Deltoid (M.. deltoideus)
• Pectoralis major (M.. pectoralis major)

Figure musculature

1. Deltoid
2. Arm flexors
3. Arm extensor
4. Pectoralis major
5. straight abdominal muscle

to the musculature overview

Motion description

The athlete stands with an upright upper body and holds the pre-stretched expander in his hand on the side of the body. It is recommended to train the exercise on one side. The expander is attached to the front foot; when performing the movement, the expander is raised to shoulder height in front of the body. Keep your arm as straight as possible. The upper body should not be moved (do not form a hollow back)

In order to train in a targeted manner, the exercise must not be carried out jerkily, but must be carried out slowly and continuously, especially in the yielding phase.

application areas

Health sport

The entire training of the shoulder muscles does not serve to stabilize the musculoskeletal system and is therefore not a mandatory requirement. In order to train specifically, the health athlete should ensure that all parts of the shoulder are trained. In order to avoid injuries and dangers, the stress of health training is relatively low, but not too low. Work in the range of 15 to 20 repetitions, with low to medium resistance. The pauses between the sets are a maximum of one minute.

fitness

The balanced load on the entire shoulder muscles also plays a decisive role in fitness training. However, the resistance is higher than with health training, which limits the number of repetitions to a maximum of 12 to 15. The break length of approx. 30 to 45 seconds guarantees a high level of exercise in fitness training.

Bodybuilding

In bodybuilding, the intensity is increased to the extent that only between 5 and 8 repetitions are possible. The resistance of the expander is so high that no more is possible after the last repetition.
For detailed information on this topic, see Bodybuilding Methods.

Further information

Here you can find more information about shoulder muscle training with the expander

• Lateral raise
  
• Butterfly reverse
  

Back to the expander training overview