What are some exercises for the serratus muscle?

Exercise is a way for modern people to maintain their bodies. Exercise can bring better effects to the body, because long-term muscle exercise can promote muscle renewal and strengthening, while improving the body's overall resistance. The most important part of muscle training is the serratus muscle. This muscle is the source of control of chest and part of the arm strength. Let’s take a look at the serratus muscle training methods.

Serratus anterior muscle - extended rib

The serratus anterior muscle is located under the skin on the outside of the thorax. The upper part is covered by the pectoralis major and pectoralis minor. It is a chest muscle that pulls the inner side of the scapula forward. Each group of two serratus anterior muscles starts from the ribs in the front of the chest and extends around the side of the body to the scapula.

1. Dumbbell Single-Arm Lateral Raise

Dumbbell press to exercise your shoulders. The serratus anterior plays a big role in shoulder movements, and using a lateral shoulder press will be more effective

Action essentials: Stand upright, hold a dumbbell in one hand, tilt your upper body to the other side (the side not holding the dumbbell), look forward, tighten your core, and apply the weight to the serratus anterior area, making sure to contract the serratus anterior while pushing the dumbbell directly upward. This will unconsciously make the serratus anterior larger.

2. Single-arm rope pulldown

Face the pulley machine adjusted to the highest gear. Hold the handle with one hand and stand three feet away from the machine.

Keeping your arms straight, pull the handles directly down to your knees, squeezing and contracting your serratus anterior as hard as you can at the end of the movement. You can place the fingers of your other hand on the serratus anterior muscle you are exercising to feel and ensure that the serratus anterior muscle is maximally contracted.

3. Serratus anterior waist rotation

Stretch your arms forward and hold light dumbbells or barbell plates. Keep your arms straight and rotate your upper body from side to side, stretching as far as possible and keeping the rotation brisk! Do 50 times on each side.

4. Side pull-down

This move is similar to the kneeling cable pulldown for abdominal exercises, except you rotate your upper body at the end of the movement, contracting your serratus anterior and external obliques. At the end of the contraction, touch your elbow and opposite knee together. Work your way up to 25 reps, then switch to the other side for 25 reps, followed by 50 alternating pulldowns, from side to side.