Rear deltoid There are many training methods for training, and among these training methods, some training methods require the use of dumbbells. There are some dumbbell training methods for the rear deltoid muscles. Some people still know what training methods there are. So, what are the dumbbell training methods for the rear deltoid muscles? Let’s find out together below.
Dumbbell Reverse Fly
During this exercise, you must first adjust the fitness chair. Go to an angle, it is best to keep the angle between 15 and 30 degrees, and lie on it, and then start doing dumbbell reverse fly training. The most important thing to pay attention to during this training is your first exercise. The amplitude and speed are basically when the dumbbells are retracted online, they should reach about the height of the shoulders, and they cannot be retracted excessively. If it exceeds the shoulder position, the target of our exercise may not be the shoulders, but the back. . The main exercise area is the posterior deltoid muscle of the shoulder, so it is best not to let the arm float above the shoulder. Another thing to note about this training is that it must be controlled slowly. If done too fast, it will increase the pressure on the shoulders and may cause damage to our shoulders.
Bent over side raises
At the beginning, we grabbed a dumbbell in each hand. At this time, we opened our legs and stood upright. Next, we leaned over Downward, leaning over, with legs semi-bent. At this time, the movement begins. Our hands naturally tighten at the position of our knees. At this time, we use both hands to lift the dumbbells to both sides of our bodies. Until we open our hands and start to do horizontal lifts, we then take back the action. Repeat 20 times as a group, and you can perform 2-3 groups each time.
Sitting Dumbbell Row
At the beginning we sat on the bench. At this time, we grabbed a dumbbell in each hand. When the movement started, the upper body leaned down as far as possible. Close to our legs. At this time, we use both hands to lift the dumbbells upward and perform rowing movements until our arms are straight upward and in a straight line with the shoulders. At this time, we slowly retract our hands. Complete this action in groups of 15 each time, and complete 2 to 3 groups each time.