How to exercise deltoid muscles at home

Many people don't like to exercise in the gym. It's not that they don't want to, but the equipment in the gym costs money and takes some time, which makes many people not want to choose it. So they prefer to exercise the deltoid muscle at home. If the deltoid muscle is trained, the male charm will be more prominent. So how to exercise the deltoid muscle at home?

(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.

(4) Barbell upright rowing: There are many types, tend to train large muscles, and are effective for the anterior, middle and trapezius parts of the deltoid muscle.

(5) Barbell press: There are many types of barbell press, among which the barbell press is the most effective and basic shoulder exercise, and it is most effective in building the circumference and width of the entire shoulder muscle.

(6) Arnold Press: Named after Arnold Schwarzenegger, this exercise combines the functions of press and lateral raise, stimulating the anterior and middle deltoids at the same time.

(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.

(4) Lateral raise with a puller (standing/seated): Use a moderate weight and ensure that the entire movement is performed very correctly to achieve the purpose of sculpting the middle lines of the deltoid muscles.

(5) Side-lying straight-arm raise: An extension of the single-arm dumbbell lateral raise.

(6) Dumbbell shoulder press: It can effectively increase the circumference of the shoulders. Heavy weights can rapidly increase the strength and circumference of the shoulders.

When we exercise our muscles, we must remember to eat more foods that strengthen the body every day. Such foods will have more benefits for physical exercise. If you want to exercise your muscles and make them stand out, you must combine work and rest. You should also eat more energy-replenishing foods when exercising, so that you will not feel tired during exercise. However, if you are tired from exercise, you also need to rest more.