A man can never live without this "toy"

Men need masculinity and strong muscles, so prepare a set of "conventional weapons" - dumbbells, which can make your dream of creating a new type of macho man come true.

Dumbbell Shoulder Press

Target areas: Shoulders, upper chest

You can sit or stand, with your legs apart and your torso kept straight. Hold a dumbbell in each hand with your palms facing forward and your elbows bent at 90 degrees. Lift the dumbbells overhead. Control the dumbbells and slowly return to the starting position.

Why practice it?

A man's shoulders should be broad enough to bear responsibility and show his power. The width of the shoulders depends on the skeleton and the volume of the deltoid muscles. The skeleton is difficult to change due to genetics, but we can exercise the deltoid muscles. Shoulder press mainly trains the deltoid muscles of the shoulders and assists in training the upper trapezius and upper pectoral muscles. If you are worried about being thin, practice this movement more often. In order to achieve better results, you can also add dumbbell front raises, lateral raises, bent-over lateral raises and other movements.

Dumbbell Upright Row

Target area: Shoulders

Stand with your legs hip-width apart, torso straight, and hold a dumbbell in each hand, hanging in front of your thighs with your palms facing back. Bend and lift your elbows to both sides, lifting the dumbbells vertically to shoulder height. Note that your elbows are slightly higher than the dumbbells. Hold for a few seconds, then slowly lower the dumbbells to the starting position.

Why practice it?

This is also a classic shoulder exercise. It mainly trains the deltoid muscles and assists in training the upper trapezius muscles. It can especially strengthen the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of four muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis. They tightly surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Bent-over dumbbell single-arm extension

Target area: Back of upper arm

Bend over, support your body with your left hand on a stool (or the edge of a hard bed), kneel on your left knee on the stool, bend your right leg slightly to support your body, keep your upper body parallel to the ground, hold a dumbbell in your right hand, keep your upper arm against your side, and let your forearm hang naturally. Keeping your upper arms still, slowly straighten your elbows and raise the dumbbells to the sides and behind your body. Then slowly return the dumbbells to the starting position. After completing the specified number of repetitions, switch to the other side.