Everyone knows how to train the deltoid muscles. In fact, there are many ways to train the deltoid muscles, such as using dumbbells and other equipment. Of course, you can also train the deltoid muscles with bare hands. So how to train the deltoid muscles with dumbbells? I believe many people don’t know. Know how to train. So, what are the dumbbell deltoid training methods? Let’s learn how to use dumbbells to train deltoid muscles.

Dumbbell deltoid training method
Anterior deltoid

1. Front raise: Stand naturally with the dumbbells hanging in front of your legs, holding the dumbbells shoulder-width apart; lift the dumbbells forward and upward (with your elbows slightly bent) until it is above eye level; then, slowly lower it back down. . This action can be done with both hands or one hand, and the most commonly used one is the alternating front raise.

2. Arnold Press: Named after Arnold Schwarzenegger, this exercise combines the functions of press and lateral raise, and can stimulate the front and middle deltoid muscles at the same time.

3. Upright rowing: It is similar to barbell upright rowing.

4. Scott Lift: Larry Scott's original movement, hold dumbbells in front of your chest with both hands, palms facing each other, then swing your elbows to the side and back so that your palms are forward, and then press your elbows forward to your chest.

Middle deltoid muscle

1. Side raise: Hold dumbbells in both hands and hang them in front of your legs. Lean your body slightly forward, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Stop for a moment, and then the shoulder muscles Control slow recovery. It can also be done with one arm and alternate between the two arms.

2. Shoulder press: Mainly trains the middle deltoid muscles, but the front and rear beams can also participate in the exercise. It is a more comprehensive action. Sit in a sitting position, hold dumbbells by your sides, elbows abducted, palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). You can also do it while standing, with both arms at the same time, or you can do it with one arm alternately.

Posterior deltoid muscle

1. Lean over and raise sideways: Hold dumbbells in both hands, palms facing each other, lean over and bend your knees, keep your body stable, raise your arms back and up to both sides, and then slowly return under control. Can be done standing or sitting.

2. Prone side raise: Lie prone on a flat bench (it can also be tilted at about 20 to 30 degrees), with your chin sticking out of the bench, feet on the ground, keep your chest close to the bench to prevent borrowing force, and raise your arms to both sides. Lift up from side to side, then slowly return with control.

Precautions for exercising deltoid muscles

1. Choose the right weight. In fact, there is no maximum training weight, only the most suitable weight. Therefore, a common mistake is to use a weight that exceeds the weight that the deltoid muscles can bear. Such a weight may give you a pumping feeling very quickly, but the pressure on the shoulders will gradually increase with the training process, leading to shoulder joint injuries. The risk increases. The deltoid muscle is a small muscle group and requires multiple sets and times to stimulate. Obviously, heavy weight cannot meet the requirements of multiple sets. Therefore, you should try more until you find the right weight for you.

2. Directly stimulate various forms of lateral raises, all done in a very isolated form. In principle, no borrowing of force is allowed. All the force is exerted by the shoulders first, and then the arms are used as tools to move the weight. This requires that the weight selection must be accurate and the movement control must be in place. Pay attention to try to avoid the involvement of the trapezius and upper back muscles when doing it.

3. Comprehensive stimulation and various presses can stimulate the entire deltoid muscle. For example, barbells and dumbbells and equipment. When pushing, it is best to find a chair with a backrest. When a person sits upright, only the shoulders are used to exert force, and the back is not involved. At the same time, aim at the position of your shoulders, abduct your elbows as much as possible, and move at a constant speed.

4. Give priority to training the weak muscles, the deltoid muscles. I believe that many people have very weak posterior fasciculus, because the perception and stimulation of the posterior fascicles are basically difficult to feel, because there is less muscle mass without the posterior fascicles, and there is not a lot of them. accumulated training volume. Therefore, when we train, we should give priority to training our weaker muscle groups. We should not only leave the best training state to the weak muscle groups, so as to maximize the effect of the weak muscle groups, but also make high-intensity exercises more effective. Only dense action fatigue bombing will be effective.

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