How to exercise the serratus anterior muscle. I believe this is a question that many people want to ask. In fact, this problem is also very easy to solve, because there are many ways to exercise the serratus anterior muscle, which of course also have good training effects. So, what are the exercises for the serratus anterior muscle? Let’s find out together below!
1. One-arm dumbbell lateral raise
Hold the dumbbell with one hand, tilt your upper body to the side not holding the dumbbell, and then push the dumbbell directly upward. Keep the weight on the serratus area before resuming contraction of the serratus for the press. Make sure to contract the serratus anterior while lifting vertically. This will unknowingly make the serratus anterior muscles bigger while training the shoulder muscles.
2. Single-arm rope pull-down
Facing the pulley machine adjusted to the highest gear, hold the handle with one hand, keep your arm straight, and pull the handle directly down to your waist. Try your best to squeeze and contract the serratus anterior muscle at the end. You can place the fingers of your other hand on the serratus anterior muscle being exercised to feel and ensure maximum contraction of the serratus anterior muscle.
3. Rotating leg raise
This action can be done hanging from a horizontal bar, or on any equipment used to practice leg raises. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they form a cross with the body, emphasizing the exercise of the transverse rectus abdominal muscles and the serratus anterior muscles. Then repeat the exercise on the other side.
4. Supine dumbbell pull
Lie on a flat bench, hold a light barbell above your head, slightly bend your elbow joints, and lower the barbell behind your head as much as possible. Do a complete stretch. Take a deep breath and return the bar to an overhead position.