The deltoid muscle is a very important muscle in the shoulder, and the deltoid muscle is divided into three types: front, middle and rear. When we train the deltoid, it is important to choose the correct method, because the front The training methods for beam, middle beam and rear beam are different. So, what are the anterior deltoid training exercises? Let’s take a look today.
Dumbbell front raise
1. Preparation: Grasp the dumbbells and stand upright. Place the dumbbells in front of your thighs, keeping your arms slightly bent and your palms facing your thighs.
2. Action essentials: Raise the dumbbell until the upper arm is parallel to the ground or slightly higher. Return and repeat.
Recommended by Arnold
1. Preparation: Hold a dumbbell in both hands and lift the dumbbell to shoulder height, with your elbows at your sides and your palms facing you.
2. Action essentials: Slowly lift the dumbbells above your head without locking them completely. At the same time, turn your hands and turn your thumbs inward so that the palms face forward at the top of the movement. Hold this final position for a while and then reverse the movement, slowly lowering the dumbbells while rotating your hands back to the starting position of the movement.
3. Action description: Do not use force, make sure the dumbbell is completely under your control. This action is composed of half a flat raise and half a push.
Smith machine front neck press
1. Preparation: sit under the Smith machine barbellon the bench. Grasp the barbell with a wide grip.
2. Action essentials: Lower the barbell. Keep your arms slightly bent. Then repeat.
3. Action instructions: During the action, pay attention to safety protection and do not hit your head.
Raise in front of the tensioner
1. Preparation: Stand in the middle of the tensioner, grasp the handle of the tensioner with both hands, and keep your arms bent.
2. Action essentials: Raise the tensioner upward until the upper arm is parallel to the ground or slightly higher. Return and repeat.
Seated barbell behind-the-neck press
1. Preparation: Grasp the barbell with both hands, higher than the head, and bend the arms slightly.
2. Action essentials: Push the barbell upwards, tilt your head slightly forward, and keep your arms slightly bent. repeat.
3. Action instructions: You can first place it on the barbell rack. Then remove the barbell and perform behind-the-neck presses.
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