I believe some people know about dumbbell lateral raises and dumbbell flyes, and both dumbbell lateral raises and dumbbell flyes have many benefits. What about dumbbell side raises? Of course, some people still understand the difference between flat raises and dumbbell flyes. So what is the difference between dumbbell lateral raises and dumbbell flyes? Let’s take a look at the difference below!
The difference between dumbbell lateral raises and dumbbell flyes
1. Different actions
Generally speaking, dumbbell lateral raises are mostly performed in a standing position, but you can also do lateral raises by leaning over; and dumbbell flyes also have a variety of postures, including lying down, incline, and decline. way to do it. It should be noted that although the bent dumbbell fly and the bent dumbbell lateral raise have different names, they are actually the same movement. The dumbbell lateral raise and the general dumbbell fly are not the same movement, and the postures are also different.
2. Different force-generating parts
When we do physical exercise, it seems that everyone is doing the same action. However, after a period of time, the effects vary. Some are significant, while others are much worse than expected. One of the reasons may be that you have not mastered the correct way to exert force. Dumbbell lateral raises exercise shoulder strength, while dumbbell flyes exert force on the back. Therefore, even if you perform the same action, the results will be completely different due to the difference in force.
3. Exercise different muscle groups
As we all know, different exercises target completely different muscle groups. For trainers who do dumbbell lateral raises and dumbbell flyes, the first thing they should figure out is which muscles are exercised by both. , and then choose which one to do based on your actual needs. Dumbbell lateral raises exercise the middle deltoid muscles, while dumbbell flyes mainly exercise the rear deltoid muscles, and can also exercise the pectoralis major. They train different muscle groups.
How to do dumbbell lateral raises
1. Stand with your feet slightly apart, your back straight, your arms perpendicular to your sides, and hold dumbbells with both hands.
2. Lift the dumbbells sideways and upward to the level of your shoulders, slightly bend your elbows, and return to the starting position.
3. Keep your body upright and don’t sway. .Keep your shoulders down, don’t shrug, and lean your upper arms as far back as possible. .When raised, the elbow joint should be slightly higher than the wrist.
How to do dumbbell flyesWhat to do
1. Sit on the bench with dumbbells in both hands, place your feet on the ground evenly, then slowly lie flat, straighten your elbows, lift your chest and reduce your abdomen.
2. The action starts with raising your hands parallel, then slightly bend the elbows of both hands and slowly open them. At the same time, unfold the dumbbells and aim them at your heart, and slowly lower them to both sides. Just drop it until it's parallel to your body. (The degree of decline will vary depending on each person’s shoulder joint mobility, so it’s important to be comfortable and effective)
3. Recover the action, clamp the dumbbells back above the chest with both hands, straighten the elbows of both hands at the last moment, and complete the dumbbell fly movement above.