How to exercise deltoid muscles better

What is the best way to train the deltoid muscles? This was also a problem that had troubled me in the past, because all of us who like to exercise know that in order to have a good figure, sometimes we need some planning and skills. If some exercise movements are not in place or accurate, we can't achieve the desired effect. So, what is the best way to train the deltoid muscles? Let me give you a detailed introduction below.

The deltoid muscle is commonly known as the "tiger head muscle" because its shape protrudes from the upper arm, resembling a tiger's head. In addition, the well-developed deltoid muscle is relatively large and appears very powerful, so it is also a symbol of strength.

Deltoid muscle training method

Tools/Raw Materials

dumbbel

An assistive device.

The weights of light dumbbells include 6, 8, 12, 16 pounds (1 pound = 0.4536 kilograms), etc.

The weights of heavy dumbbells include 10, 15, 20, 25, 30 kilograms, etc.

The average price of dumbbells is not very expensive, and they are quite practical!

Methods/Steps

1

Exercise area: Anterior deltoid

A

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

B

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

2

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

3

Exercise area: rear deltoid

A

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

B

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

The above introduces in detail how to better exercise the deltoid muscles. In fact, exercising is not complicated. If you are not satisfied with the results of exercise, you can find a professional fitness coach for consultation, develop a professional fitness plan according to your own situation, and then implement it step by step according to the fitness plan. This may be more effective than blindly exercising on your own.