What is the dumbbell exercise method for the outer deltoid muscle of the upper arm

When we often lift heavy objects with our hands, our arms will be full of strength. If we do this frequently, muscles will be formed, which gives people a very healthy feeling. However, most people in life pay great attention to their body shape and will participate in various physical exercises, mostly male sports. We can observe the muscles of men's bodies, which also excludes people who do not like sports. However, in order to exercise the deltoid muscles of the upper arms, relevant exercises can also be performed. So what are the dumbbell exercises for the outer side of the deltoid muscles of the upper arms?

1. Alternating dumbbell shoulder raise

Sit upright on a flat bench with your feet apart and your eyes looking forward. When preparing for the movement, keep the bells at ear level and press them alternately upwards. Do this exercise 4 sets, 10-12 times each set, with no more than 1 minute of rest between sets.

2. Dumbbell Incline Raise

Try to stay as close to the back of the inclined bench as possible, stay prone, keep the arm not involved in the training balanced, keep the training arm straight, and use the shoulder muscles to drive the arm to lift until it is on the same level as the head. Do 2 sets of this exercise, 10 movements in each set, and rest for no more than 3 minutes between sets.

3. Side-lying dumbbell raise

Lie on your side on an exercise mat with your feet apart to maintain balance and your arms slightly bent. Do not turn the dumbbells during the movement and pay attention to the stability of your hands and wrists. Therefore, this movement is not suitable for heavy weight training. This exercise should be completed in 4 sets, with 10 movements in each set, and the rest period between sets should not exceed 3 minutes.

4. Lift the bell and shrug

Hold the dumbbells with both hands, stand with your feet apart, look forward, and use your shoulder muscles to pull the dumbbells to maximize their vertical displacement. This movement is not very beautiful, but it is the first choice for strengthening the neck muscles. Complete 2 sets of 15 reps, resting no more than 2 minutes between sets.

5. Single-arm bent-over dumbbell lateral raise

With your feet hip-width apart, back slightly arched, knees slightly bent, and your training arms directly below your shoulders, lift the weight straight up. Try to avoid transferring the weight to your lower back during the movement. This exercise should be completed in 3 sets, 8 in each set, with no more than 3 minutes of rest between sets.

There are five main types of dumbbell exercises for the lateral deltoid muscle of the upper arm. The article provides a detailed analysis. When you need to do this exercise, you can exercise according to your own requirements. The exercise is mainly in the form of dumbbells. The patient can lower the weight of the dumbbells, and then increase the weight of the dumbbells after the body is adapted to the movement. In this way, you can exercise the lateral deltoid muscle of the upper arm, which is also beneficial to the surrounding organs and is extremely beneficial to the body.