Shoulder training Are you tired of traditional barbell and dumbbell exercises? You can try the T-bar
The T-bar is also called the Post Landmine! It is one of the tools used in muscle strength, explosive strength and core training
The operation method is also very simple. Fix one side of the barbell in the corner, then load the other end and you can start the operation.
There are many variations of barbell training. Compared with barbells and dumbbells, it provides trainers with more angles and a smoother operation method. Can help you carry out all-round training!
Today I’m going to introduce you to some good shoulder training moves!
Action 1: T-bar side raise
Main purpose training Our middle deltoid muscle
1. Fix one end of the barbell in the slot on the ground! Get into a kneeling position with the barbell at your side!
2. Keep your elbows slightly bent and fixed, grab the front end of the barbell,
3. Activate the deltoid muscle to contract and pull up to the side! Until your arms are 90 degrees to the ground, then hold for one second!
4. Slowly lower the barbell, count silently for 5 seconds, and put the barbell to the starting position!
5. During the movement, pay attention to keeping the trunk stable and tightening the core!
Action 2: T-bar forward lift
The main purpose is to train our front deltoid muscles!
1. Fix one end of the barbell in the ground slot! Use kneeling Position, with the barbell in front of the body!
2. Hold the front end of the barbell with your elbows slightly bent.
3. Pull the barbell straight forward with your shoulders until your arms are parallel to the ground! , then stay for a second and then slowly lower the barbell
Action 3: Lean over and reverse fly
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The main purpose is to train our rear deltoid muscles!
1. Fix one end of the barbell in the ground slot! Then pull up the other end of the barbell and place it on your hip!
2. Lean down, making an angle of about 45 degrees with the ground. Hold one end of the barbell with one hand, keep your elbow fixed, contract your back shoulders and drive your arms backward to draw a Arc! Lift the barbell and hold it on the side of your head for a second!
3. Keep the torso stable during the movement and tighten the core! Strength!
4. Choose a lighter weight! Feel your back shoulders working
Action 4: T-bar upright rowing
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1. Using the T bar to perform upright rowing is a very good choice. Compared with the barbell, the T bar has no restrictions on the horizontal bar. It will reduce the angle of shoulder internal rotation and avoid the risk of shoulder pinch!
2. Just like the T-bar forward raise, use the kneeling position, and then place the barbell in front of the body!
3. Then the action process is the same as the traditional upright rowing, but be careful not to lower the height of the forearm lower than the upper arm when pulling up, which is kinder to the shoulders!