Upper arm deltoid muscle exercises

I believe everyone is familiar with the deltoid muscles of the upper arms. Friends who like fitness all hope to have charming deltoid muscles of the upper arms. We can have deltoid muscles of the upper arms through exercise. We also call the deltoid muscle of the upper arm the tiger head muscle. We usually regard the deltoid muscle of the upper arm as a symbol of strength. So how should we train the deltoid muscle of the upper arm? Below we will introduce to you the training methods for the deltoid muscles of the upper arm.

Front raise

Starting Position

Stand with your legs straight and your chest and stomach in. Hold dumbbells or a barbell with both hands and let your arms hang down in front of your legs.

Action process

Hold the bell with straight arms and lift it up to slightly above shoulder level. Stay still for one second, then slowly lower your arms straight back in front of your legs. If you use dumbbells, you can do it with each hand once, alternating continuously.

Points to note

When raising and lowering, keep your body upright, your arms straight, and focus your mind on your deltoid muscles.

Middle Lateral Raise

Starting Position

Stand with your feet naturally apart, holding dumbbells in both hands, hanging down on both sides of the body.

Action process

Contract your deltoid muscles, raise your straight arms to the sides and up until they are slightly above your shoulders, stay still for one second, and then slowly lower your arms to a hanging position.

Breathing method

Exhale when lifting up, for 2 to 4 seconds, and inhale when lowering, for 2 to 4 seconds.

Points to note

When raising and lowering, keep your body upright, do not sway or bend, and keep your arms straight.

Middle beam side pull

Starting Position

Stand upright with one foot on one end of a handle or rubber strip of the tensioner. The other hand is placed on the waist.

Action process

Contract your deltoid muscles and use one hand to pull the tensioner or rubber strip to the side and up to shoulder height. Use your other hand to press hard on your waist to maintain balance. After pulling up to the highest point, stay still for one second, and then, while continuing to exert force on the deltoid muscles, allow the tension spring or rubber strip to slowly relax to the starting position. After one shoulder is no longer able to pull up, switch to the other shoulder.

Breathing method

Exhale when pulling up for 2 to 4 seconds, and inhale when lowering for 2 to 4 seconds.

Points to note

When pulling up, do not sway your body to gain leverage. This exercise can also be done with dumbbells, lying on your side.

In the above article, we introduced what the deltoid muscle of the upper arm is. We know that the deltoid muscle of the upper arm is also called the tiger head muscle. We can exercise to make ourselves have charming deltoid muscles of the upper arm. The above article introduces in detail the training methods of the deltoid muscles of the upper arm.