How to train deltoid muscles with dumbbells

What is the best way to train deltoid muscles? In fact, if you want to train deltoid muscles well, I recommend that you use some small props and equipment for exercise, so that you can achieve twice the result with half the effort. Today I will introduce to you how to train deltoid muscles with dumbbells, because dumbbells are a very common prop for us to exercise, and many people who like fitness have them at home, so I chose such a common equipment.

To build muscles well, you must first understand the theoretical knowledge.

The deltoid muscle is divided into the anterior, middle, and posterior bundles.

The anterior and posterior bundles of muscles are vertically growing meat strands (to put it simply, when you eat chicken, the meat inside is all strands). Muscles of this structure have better endurance but poor explosive power, so they should be trained with light weights and multiple repetitions.

The muscles in the middle bundle are flesh strands that grow obliquely. Muscles of this structure have good explosive power but poor endurance, so they should be trained with heavy weights and low repetitions.

After understanding the above knowledge, let’s introduce the exercise methods below.

Anterior deltoid:

Action: Standing front raise

Key points of the movement: Stand with your feet shoulder-width or slightly wider. Start by holding the dumbbells with your palms facing each other and placing them on the sides of your legs, with your elbows slightly bent. Then raise your arms forward at the same time. As you raise your hands, turn them downward so that your palms are facing downward and raise them to the same height as your eye level. Pause for a moment, then lower them back to the original position. Do 4 sets of 12 reps. Breathe naturally.

Note: The lifting process takes more than 1 second and the lowering process takes 2 seconds, which means lift quickly and put down slowly. Keep your muscles under control at all times, and don't lose strength when you let go. Try not to shake your body when doing the exercise. If you can't control it well, it means the weight is too heavy and you should reduce the weight.

Middle deltoid:

Movement: Standing lateral raise

Key points of the movement: Stand with your feet shoulder-width or slightly wider. Start by holding the dumbbells with your palms facing each other. Place them in front of your lower abdomen with the two dumbbells touching each other. Bend your elbows slightly, then lift them to both sides of your body at the same time to the same height as your shoulders. Pause for a moment. At this time, your palms should be facing down and your fists facing forward. To put it simply, there is a downward rotation of the wrists during the lifting process. Then lower it back into place. Do 4 sets of 8 reps. Breathe naturally.

Note: When lifting, the movement should be slightly faster, about 1 second, and when lowering, it should be slightly slower, about 1 and a half seconds. The movements should be explosive. This can be done with a heavier weight than the front raise.

Rear deltoid:

Action: Bend over and raise horizontally

Key points of the movement: Stand still, lean forward, bend your knees slightly, and keep your head in line with your upper body. Do not raise or lower your head. Bend your arms slightly and place them vertically downward in front of your legs, with your palms facing each other and holding the dumbbells. Then raise your arms to the sides until they are horizontal, pause for a moment, and then return to the starting position. Do 4 sets of 10 each.

Note: The lifting process takes more than 1 second and the lowering process takes 2 seconds, which means lift quickly and put down slowly. Keep your muscles under control at all times, and don't lose strength when you let go. Try not to shake your body when doing the exercise. If you can't control it well, it means the weight is too heavy and you should reduce the weight.

How to train deltoid muscles with dumbbells? Everyone should know how to do it. In fact, it is normal to want to have a good body shape, but I suggest that you do not do too many movements at one time, and the exercise time should not be too long. It is best to have a gradual process, which will not put a burden on the body's muscles and will have a better effect on fitness.