Description:
The Dumbbell Side Drag is an excellent exercise that targets the trapezius and deltoid muscles. It is similar to the upright row but places less stress on your shoulders. This exercise, also known as a monkey row, effectively works both the side and rear delts simultaneously.
Benefits:
- Trapezius and Deltoid Development: Targets and strengthens the trapezius and deltoid muscles for improved shoulder aesthetics.
- Reduced Shoulder Stress: Places less stress on the shoulders compared to the upright row, making it a shoulder-friendly exercise.
- Simultaneous Side and Rear Delt Work: Engages both the side and rear deltoid muscles in a single exercise.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength |
| Level: | Intermediate to Advanced |
Muscles Worked:
Muscles Worked
- Deltoids (Anterior)
- Trapezius (Upper)
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |
Instructions:
- Step 1: Hold a dumbbell in each hand with a neutral grip, allowing the dumbbells to hang at your sides.
- Step 2: Squeeze your shoulders and simultaneously bring your elbows out to the sides to lift the weights up.
- Step 3: Briefly hold at the top of the movement, contracting your shoulder muscles.
- Step 4: Slowly lower the dumbbells back to the starting position.
- Step 5: Repeat for the desired number of repetitions.
You can perform this exercise after a bigger lift in a superset to exhaust the side delts.
Common Mistakes:
- Using excessive momentum to lift the dumbbells.
- Not maintaining proper form, especially during the lowering phase.
Variations:
- Dumbbell Side Lateral Raise: A variation of this exercise that targets the side deltoids more specifically.
Additional Information:
The Dumbbell Side Drags exercise is a valuable addition to your shoulder workout routine. It effectively targets the trapezius and deltoid muscles, contributing to well-rounded shoulder development. Consider incorporating it into your workouts to add variety and challenge to your training.
EXERCISES
