How to train deltoids with dumbbells

Dumbbells are a kind of bodybuilding equipment that we usually use. The price of dumbbells is not expensive in the market, so many people can afford dumbbells. Using dumbbells to exercise will get good results. People usually choose to use dumbbells to exercise muscles. By practicing muscles with dumbbells, muscles will be more developed. If you use dumbbells to exercise, you can also train deltoid muscles. How to train the muscles on the deltoid muscles with dumbbells?

Exercise area: Anterior deltoid

Preparation: Hold the dumbbells in both hands and place them in front of your thighs, keeping your arms slightly bent and your palms facing your thighs.

Procedure: Raise the dumbbells with both arms until they are parallel to or slightly higher than your upper arms.

Then go back and repeat the exercise.

Main exercises: pectoralis major, middle deltoid, lower trapezius, and serratus anterior.

Primary exercise number: 3 times, 12 sets

Preparation: Grab the dumbbells with both hands and sit on a bench with your upper body upright.

Procedure: Press the dumbbells overhead. Keep your arms slightly bent. Then return.

Main exercises: upper deltoid, lower trapezius, serratus anterior, pectoralis major.

Primary exercise number: 3 times, 12 sets

Deltoid muscle training method

Deltoid muscle training method

Exercise area: Middle deltoid muscle

Preparation: Grab the dumbbells with both hands and stand upright with your knees slightly bent.

Procedure: Raise your arms out to the sides until your upper arms are parallel to the ground. Keep your elbows bent throughout the exercise.

Main muscles exercised: deltoid, trapezius, supraspinatus

Primary exercise number: 3 times, 12 sets

Deltoid muscle training method

Exercise area: rear deltoid

Preparation: Lean forward with your back straight and your knees bent forward. Hold dumbbells in both hands and keep your upper arms perpendicular to your torso.

Procedure: Using lateral raises, raise your arms out to your sides until your elbows are slightly higher than your shoulders. Keep your upper arms and elbows straight up toward your body.

Main exercises: rhomboids, middle deltoid, middle trapezius, and infraspinatus.

Primary exercise number: 3 times, 12 sets

Preparation: Lean forward, keeping your back straight and your knees bent forward. Hold dumbbells in both hands and keep your arms slightly bent with your elbows pointing to the sides.

Procedure: Bend your elbows upward and pull up to raise the dumbbells. Keep your upper arms perpendicular to your body. Keep your arms slightly bent as you return.

Main exercises: rhomboids, middle deltoid, middle trapezius, and infraspinatus.

Primary exercise number: 3 times, 12 sets

Deltoid muscle training method

Deltoid muscle training method

Precautions

A. Anterior deltoid muscle Note: Keep your body upright when raising and lowering, keep your arms straight, and concentrate your mind on the deltoid muscles.

B. Middle deltoid muscle Note: When raising and lowering, keep the whole body upright, do not sway or bend, and keep the arms straight.

C. Rear deltoid Note: When raising and lowering the dumbbells, keep your whole body stable and do not sway. Focus your mind on the posterior deltoid muscles. Before lifting, you must completely relax, and when you reach the highest point, you must completely contract. This exercise can also be done lying prone on a bench.

The above are our common ways and methods of using dumbbells to exercise triceps. Dumbbells are a very simple piece of fitness equipment, so people are willing to choose dumbbells to exercise. Dumbbell fitness will get the effect we want. Dumbbell exercise can also help us get better muscles. Muscles can make a man more attractive. You may as well try it.