Speaking of the serratus anterior, some people still know it. The serratus is one of the muscles of the chest and upper limbs. However, many people don’t know how to exercise the serratus. In fact, you can use one-arm dumbbell lateral raises, one-arm rope pull-downs, and rotations. Leg raises, supine dumbbell pulls, and other methods. So, what are the best serratus anterior exercises? Next, let’s take a look at some exercise methods.
1. Single-arm dumbbell side raise
Hold a dumbbell in one hand, tilt your upper body to the side not holding the dumbbell, and then push the dumbbell straight up. 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 instrument adjusted to the highest gear, hold the handle with one hand, keep the arm straight, pull the handle directly down to the waist, and try your best to squeeze and contract the serratus anterior muscle at the end of the movement. 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 while hanging from a horizontal bar or on any leg-raising machine. 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 practice 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, bend your elbows slightly, 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.
5. Lying on your back and turning your legs
Lie on your back, put your arms by your sides, palms down, lift your legs straight up, then keep your feet together, and slowly lower your legs to the left until they touch the floor. Then lift your legs back up and repeat to the other side. Do 3 sets x 15 times on each side. Tomorrow you will feel your waist is much tighter than before.
6. Serratus anterior to waist
Stretch your hands forward to hold light dumbbells or barbells, keep your arms stretched, turn your upper body, from one side to the other, stretch as far as possible, and keep turning briskly! Do 50 times on each side.
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