What are the 12 movements of upper body strength training?

1, standing dumbbell curls (for biceps)

2, seated dumbbell arm curls (for biceps)

3, bent-over dumbbell back extensions (for triceps)

4, standing dumbbell shrugs (for obliques)

5, standing dumbbell front raises (for the anterior deltoid)

6, standing Dumbbell lateral raises (targeting the middle deltoid)

7. Prone dumbbell bilateral raises (targeting the posterior deltoid)

8. Supine dumbbell flyes (targeting the inner border of the pectoral muscles)

9. Supine dumbbell chest presses (the entire pectoralis major)

10. Standing dumbbell hammer curls (targeting the lateral biceps and the lateralis minor)

11, Standing (or seated) dumbbell shoulder press (entire deltoid)

12, seated (seat 45 degrees) dumbbell incline overhead press (targeting upper pecs)

Expanded Information:

Precautions:

Warming up should be done before exercising, and the necessity of warming up:

Once you have the misfortune to be in the middle of exercising and suddenly When the phenomenon of severe muscle pain occurs, the principles of emergency treatment include: do not force the use of the injured muscle, local ice packs, with elastic bandages to compress the pain and swelling of the part (the principle of bandage), and as far as possible to elevate the injured limb.

Following these treatment principles can generally minimize bleeding and swelling; if the swelling or pain is more severe and even affects normal walking or daily activities, it is best to consult a physician.

Doctors can use not only traditional X-rays to see if the bones and joints are damaged, but also advanced soft-tissue ultrasound to see if the muscles, tendons, ligaments, and other soft tissues are inflamed, cracked, bleeding, or have fluid buildup, which can help to find out the location and extent of the injuries, and then decide on the most appropriate treatments and rehab methods.

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