How to practice shoulder muscle solutions

(0 1) Horizontal lifting before straight arm:

It is the basic action to exercise the deltoid toe. Generally, standing posture is easy to exert strength and maintain balance. Of course, there is also a front lift in the lounge chair, and barbells and dumbbells can be used as equipment.

A complete collection of exercise methods for deltoid muscle of shoulder

(02) dumbbells alternately lift forward:

Lifting dumbbells alternately forward is a basic and classic action to exercise the toes of deltoid muscle, which can impact heavy weights.

A complete collection of exercise methods for deltoid muscle of shoulder

(03) Plane lifting in front of tensioner:

It is also aimed at the toe of deltoid muscle, which can only lift small and medium weights and is mostly used to describe the muscle lines of toes.

A complete collection of exercise methods for deltoid muscle of shoulder

(04) Barbell rowing at attention:

There are many kinds (please click to enter for details), and they tend to practice big muscles, which are effective for deltoid anterior, middle and trapezius muscles.

A complete collection of exercise methods for deltoid muscle of shoulder

(05) Before the barbell neck:

There are many kinds (please click to enter for details), among which barbell neck pressing is the most effective and basic shoulder exercise, and the best effect is to create the circumference and width of the whole shoulder muscle.

A complete collection of exercise methods for deltoid muscle of shoulder

(06) Arnold suggested:

This exercise, named after Arnold Schwarzenegger, has two functions: pushing and lateral lifting, which can stimulate the anterior and middle bundles of deltoid muscle at the same time.

Deltoid toe (2): recommended by Arnold

(07) Scott:

Scott Publishing House is the original movement of "Mr. Olympia" Larry Scott.

, for the deltoid toe.

A complete collection of exercise methods for deltoid muscle of shoulder

(2) The middle bundle of deltoid muscle:

(0 1) dumbbell side lift:

It is mainly used to construct the middle bundle of deltoid muscle, which is beneficial to increase the width of both shoulders and has special effects on correcting shoulder slip and shoulder stenosis.

A complete collection of exercise methods for deltoid muscle of shoulder

(02) One-arm dumbbell side lift:

It can stimulate one deltoid muscle more effectively, and one-handed lateral lifting can cope with the heavy dumbbell weight, which is suitable for practicing in the extreme stimulation stage with heavy weight.

A complete collection of exercise methods for deltoid muscle of shoulder

(03) Sit on the dumbbell and lift sideways:

Compared with standing dumbbell side lift, you can exercise the middle bundle of deltoid muscle more intently, and basically eliminate the help of legs and abdomen when standing.

A complete collection of exercise methods for deltoid muscle of shoulder

(04) Side lifting of puller:

Adopt moderate weight to ensure the whole movement is done correctly, so as to achieve the purpose of carving the deltoid midline.

Middle bundle of deltoid muscle (3): horizontal lifting rope.

(05) Horizontal lifting of lateral straight arm:

Stretching action of one-arm dumbbell side lift.

A complete collection of exercise methods for deltoid muscle of shoulder

(06) dumbbell shoulder press:

It can well increase the girth of the shoulders, and the strength and girth of the shoulders can be rapidly increased by carrying loads.

A complete collection of exercise methods for deltoid muscle of shoulder

(07) Sit down and rotate to push the dumbbell:

Alternately pressing dumbbells can lift more weight, which can increase shoulder strength and girth rapidly.

A complete collection of exercise methods for deltoid muscle of shoulder

(3) the posterior deltoid:

(0 1) spread across the shoulder of the butterfly machine:

Binding deltoid muscle after exercise is the best action. Compared with dumbbells, it can eliminate unnecessary pressure on the back and reduce the chance of injury.

A complete collection of exercise methods for deltoid muscle of shoulder

(02) Stand upright and lift horizontally:

The most commonly used movement of back shoulder exercise is dumbbell, which is convenient and applicable.

A complete collection of exercise methods for deltoid muscle of shoulder

(03) Sitting posture, bending over and lifting horizontally:

The most commonly used movement of back shoulder exercise is dumbbell, which is convenient and applicable.

A complete collection of exercise methods for deltoid muscle of shoulder

(04) prone side lift:

The most commonly used movement of back shoulder exercise is dumbbell, which is convenient and applicable.

A complete collection of exercise methods for deltoid muscle of shoulder

(05) The stretcher is tilted and lifted horizontally:

It is also a good way to train the back beam of deltoid muscle by imitating dumbbell prone side lift on rope machine.

A complete collection of exercise methods for deltoid muscle of shoulder

(06) Barbell neck push back:

It is a comprehensive muscle exercise, involving muscles including shoulders and back. Therefore, it is more suitable as an auxiliary action for the special training of deltoid posterior bundle, rather than as a main exercise.

A complete collection of exercise methods for deltoid muscle of shoulder

(07) Back shoulder stroke of barbell:

There are many kinds (please click to enter for details), and it is difficult to do standardized movements, while the classic rowing movements for exercising the back are similar, so it is necessary to strictly distinguish standardized movements from movements.

Deltoid posterior bundle (5): Rowing on the back shoulder.