Is it easy to train the deltoid muscles?

We all know that it is difficult to train the deltoid muscles that men want to have, but for many people, it is a very simple way to train the deltoid muscles. When training the deltoid muscles, people usually choose some exercises to train repeatedly, so that they can train more prominent deltoid muscles. Having deltoid muscles is a way for a man to show his charm, but the deltoid muscles are a very hidden place, and many people don’t know how to train them. So is it easy to train the deltoid muscles?

Stand at attention

A. Key areas of training: Mainly the deltoids and triceps, followed by the pectoralis major, trapezius and back.

B. Starting position: Hold the horizontal bar with both hands, with the distance between them being the same as that of shoulders, and lift the barbell to the shoulders with the palms facing up.

C. Action process: Push the barbell upwards against your face until your arms are straight above your head. Then, slowly lower it back to your shoulders along the original path. Repeat.

D. Training points: When pushing up, do not lean your upper body backward. It is best to wear a weightlifting belt around your waist when exercising. Also, don't hold your breath while pressing.

Dumbbell Press

A. Key areas of training: This movement trains the large muscle groups in the upper torso. group. For example: deltoids, trapezius, upper pectoralis, triceps, and upper back muscles.

B. Starting position: Hold the bells with both hands on both sides of the head

C. Action process: Push the dumbbells up vertically with both hands until both arms are straight. Then slowly lower to the starting position.

D. Training points: Dumbbell grip has greater freedom than barbell grip.

Lateral Raise

A. Key areas to train: rear deltoid and upper back muscles.

B. Starting position: Stand with your feet shoulder-width apart, hold dumbbells with your palms facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back.

C. Action process: Hold the dumbbells with both hands and lift them to both sides until the upper arms are parallel to the back (or slightly above), pause for a moment, then put the dumbbells down and return to the original position. Repeat.

D. Training points: If you bend your elbows and wrists slightly when holding the bells and lifting them to both sides, you will feel that your deltoid muscles can get a better contraction. Throughout the movement, keep your mind focused on the contracting muscle groups.

Lateral Raise

A. Key training area: the middle bundle of the lateral deltoid muscle.

B. Starting position: Stand naturally, hold a dumbbell in each hand and place them in front of your body, with your elbows slightly bent and your knuckles facing forward.

C. Action process: Hold the bells with both hands and lift them to both sides at the same time until they are raised to the same height as your head. Then, slowly return to the original position along the same path and repeat. D. Training points: When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. As the dumbbells are lifted to the sides, simultaneously rotate your wrists upward to slightly higher than your thumbs until they are lifted to the highest position. As the dumbbells drop, rotate your wrists back.

Rowing at attention

A. Key areas to train: deltoid and trapezius, followed by biceps and forearms.

B. Starting position: Stand naturally, hold the middle of the horizontal bar with your backs facing forward, 6 inches apart, and let your arms hang in front of your legs.

C. Action process: Hold the bell and slowly lift it close to your body, keeping your elbows above the handshake. Pull it up to a position close to the level of the front of the neck, then pause. Then, slowly lower it along the original path until it hangs in front of your legs. Repeat.

D. Training points: Lower the barbell slowly each time, and lift it up even slower than lowering it, so that the training effect will be better.

Front raise with dumbbells or barbell

A. Key areas to train: upper chest and anterior deltoids.

B. Start by standing naturally, holding a bell or barbell in each hand and letting them hang in front of your legs.

C. Action process: Lift the dumbbells or barbell forward and upward (with elbows slightly bent) until it is parallel to the height of your line of sight. Then, slowly put it down and repeat.

These exercise methods can help us to train our deltoid muscles. It is very necessary for everyone to persist in exercising for a long time, because only by persisting in exercising for a long time can our muscles become more prominent, more full, and make the body healthier. When exercising the deltoid muscles, you can also choose dumbbells to exercise. Dumbbell exercise will make the deltoid muscles more developed.