How to exercise the deltoid muscles

How can we exercise to make our deltoid muscles fuller? First of all, we can choose to go to the gym because there are many fitness equipment there, and we can choose according to our needs. If we don’t have time, we can buy a small dumbbell. The up and down movement can exercise our deltoid muscles very well. Our hands can clearly feel the deltoid muscles moving when exercising. Swimming can also effectively exercise the deltoid muscles.

1. Alternating dumbbell shoulder raise

Sit upright on a flat bench with your feet apart and your eyes looking forward. When preparing for the movement, keep the bells at ear level and press them alternately upwards. Do this exercise 4 sets, 10-12 times each set, with no more than 1 minute of rest between sets.

2. Dumbbell Incline Raise

Try to stay as close to the back of the inclined bench as possible, stay prone, keep the arm not involved in the training balanced, keep the training arm straight, and use the shoulder muscles to drive the arm to lift until it is on the same level as the head. Do 2 sets of this exercise, 10 movements in each set, and rest for no more than 3 minutes between sets.

3. Side-lying dumbbell raise

Lie on your side on an exercise mat with your feet apart to maintain balance and your arms slightly bent. Do not turn the dumbbells during the movement and pay attention to the stability of your hands and wrists. Therefore, this movement is not suitable for heavy weight training. This exercise should be completed in 4 sets, with 10 movements in each set, and the rest period between sets should not exceed 3 minutes.

4. Lift the bell and shrug

Hold the dumbbells with both hands, stand with your feet apart, look forward, and use your shoulder muscles to pull the dumbbells to maximize their vertical displacement. This movement is not very beautiful, but it is the first choice for strengthening the neck muscles. Complete 2 sets of 15 reps, resting no more than 2 minutes between sets.

5. Single-arm bent-over dumbbell lateral raise

With your feet hip-width apart, back slightly arched, knees slightly bent, and your training arms directly below your shoulders, lift the weight straight up. Try to avoid transferring the weight to your lower back during the movement. This action should be completed in 3 sets, 8 in each set, with no more than 3 minutes of rest between sets

I hope the above is helpful to everyone. The training method of deltoid muscle is very simple. The movements and walking in our daily life involve this place, so this place should be exercised more to prevent strain and aging. Exercise is one of the ways to increase muscle. If you want to have muscle, you must work more on diet. At this time, you must eat enough to better engage in exercise.