How to train the serratus anterior muscle. This is something that many people want to know. Of course, training the serratus anterior muscle is not difficult. There are many actions that can train the serratus anterior muscle, and of course they also have good training effects. So, what are the training exercises for the serratus anterior muscle? Let’s find out together!
1. One-arm dumbbell lateral raise
Hold the dumbbell in one hand, with your upper body facing forward Tilt the side holding the dumbbell, then press straight up to lift the dumbbell. 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.