How does one train the serratus anterior muscle? Of course there are many training methods, but training the serratus anterior muscle is not an easy task. It requires correct training methods. So what are the training methods? I believe someone still understands. So, how to train the serratus anterior muscle? What training methods are there? Let’s find out together!

1. Rotating leg raise

This action can be done while hanging from a horizontal bar. Or do it on any leg raise 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 exercise of the transverse rectus abdominal muscles and the serratus anterior muscles. Then repeat the exercise on the other side.

2. Single-arm rope pull-down

Single-arm rope pull-down requires the use of equipment. First of all, you definitely need a tensioner or a gantry to help you do it. Rope pull down. When facing this kind of equipment, it is best to adjust the gear to the highest level. Next, hold the handle with one hand, and we need to pay attention to the fact that we should stand three feet away from the equipment, and then stand straight. Next, after straightening the arm, pull the hand that is pulling down to the top of the knee, and use all your strength to squeeze and contract the serratus anterior muscle. The other hand can actually be placed on the serratus anterior muscle, so that it can be more obvious and intuitive. Feel the changes in the serratus anterior muscle.

3. 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.