How to train your deltoid muscles at home

It is not easy for many people to train the deltoid muscles. Many men want to train the deltoid muscles, but they are afraid of spending too much money, so they like to train at home, which can save a lot of money. For many people with poor family finances, if they can train the deltoid muscles with a small amount of money, it can reduce the burden on a family. So what are the ways to train the deltoid muscles at home?

(a) Anterior deltoid:

(1) Straight-arm front raise: This is a basic exercise for training the anterior deltoid muscle. It is usually done in a standing position to facilitate exertion and balance. Of course, there is also a reclining chair raise. The equipment can be a barbell or dumbbell.

(2) Alternating dumbbell raises: Alternating dumbbell raises are a basic and classic exercise for training the anterior deltoid muscle. They can hit heavy weights.

(3) Front raise with a puller: This exercise is also aimed at the anterior deltoid muscle. Only small to medium weights can be lifted and it is mostly used to shape the muscle lines of the anterior deltoid muscle.

(ii) Middle deltoid muscle:

(1) Dumbbell lateral raise: It mainly strengthens the middle bundle of the deltoid muscle, which is beneficial for increasing the width of the shoulders and is particularly effective in correcting sloping shoulders and narrow shoulders.

(2) One-arm dumbbell lateral raise: It can more effectively stimulate the isolated side of the deltoid muscle, and the one-arm lateral raise can handle heavier dumbbell weights, which is suitable for heavy weight extreme stimulation stage exercises.

(3) Seated dumbbell lateral raise: This exercise focuses more on the middle deltoid muscle than the standing dumbbell lateral raise, and basically eliminates the supporting effect of the legs and abdomen when standing.

(III) Posterior deltoid muscle:

(1) Reverse butterfly machine shoulder extension: This is the best exercise for training the posterior deltoid muscles. Compared with the dumbbell bent-over shoulder extension, it can eliminate unnecessary pressure on the back and reduce the chance of injury.

(2) Lateral raise: This is the most commonly used exercise for posterior shoulder training. It only requires the use of dumbbells and is convenient and applicable.

(3) Seated Lateral Raise: This is the most commonly used exercise for the posterior shoulder. It can be performed with the help of dumbbells and is convenient and applicable.

The deltoid muscles are divided into the anterior and posterior bundles. If you want to get a better way of training, it is necessary to use equipment. Although you can exercise at home, you can also buy dumbbells to exercise at home. The effect of exercising the deltoid muscles with dumbbells will be better than the effect of bare-handed exercise. No matter how you exercise, you have to persist for a long time.