Many men want their shoulders to be broad and strong, so they start to exercise their shoulders. The main exercise for shoulders is to exercise the deltoid muscles. Deltoid muscle exercises include freehand exercises and machine exercises. Dumbbells are one of the fitness equipment we often use when working out. So what do you think are the ways to use dumbbells to exercise the middle deltoid muscles? Let’s go take a look below!
One-arm dumbbell lateral raise
This action mainly targets the middle deltoid muscle. First, we stand and grab the dumbbell with our right hand, and grab a fixed equipment or pillar with our left hand to stabilize the body without shaking. Then, bend the right arm slightly to keep the elbow at In a fixed bending position, slowly raise the dumbbells flat and contract your middle deltoid muscles until your arms are parallel to the ground. Return to the starting position, change hands, and repeat this action.
Dumbbell front raise
This action mainly targets the anterior deltoid muscles. The initial preparation and posture are the same as the lateral raise. The difference is that we want to train the anterior deltoid muscles. Therefore, we hold the dumbbells in front of the thighs with the palms facing our body. Here, then slowly raise the dumbbell flat in front of the body until the arms are parallel to the ground, slowly return the dumbbell to the original position, and then repeat the above action.
Bent over dumbbell lateral raise
This action mainly targets the rear deltoid muscle. This partThis is an area that everyone easily forgets, but if you want to get a complete ball-shaped deltoid muscle, you must practice the posterior muscle movements. First, find a flat plate or stand and lean over. Hold dumbbells with both hands, palms facing inward. Bend your elbows slightly and slowly lift the dumbbells to both sides until your arms are parallel to the ground, then return them to the original position, and then repeat the above actions.
Seated Dumbbell Press
This is a very old-fashioned action, but it has a strong stimulating effect on training the middle deltoid muscles. In addition, it will also exercise the triceps, trapezius and anterior giant muscles in the body. First, adjust the back of the chair to The angle of the ground is vertical. When sitting on a chair, face the correct back of the chair. Hold the dumbbells in the middle with both hands and place them between the left and right ears. height, so that the forearm and upper arm are at 90 degrees, the palms of the hands are facing forward, inhale and push the dumbbell up. At this time, the fists intersect with the dumbbell above the head, then exhale and slowly lower the dumbbell to the starting position, and then Repeat the above action.