When training, you need to lie on your back on a flat bench with a supine angle of about 45 degrees. Stick your back tightly on the bench, and hold a pair of dumbbells on each side of your body with your hands. Slowly lift the dumbbell until the height of the dumbbell is higher than the parallel height of the line of sight, and then slowly put it down to restore the initial action state.

2. Push with a barbell neck

You need to sit on a flat bench, keep your upper body straight, keep your feet on the ground naturally, and keep your calves perpendicular to the ground. Put the barbell on the back of the neck and shoulders, hold hands tightly and push it up slowly.

3. The rope bends over one arm and lifts it sideways.

Bending rope one-arm side lift is a routine training action using stretcher, which mainly trains the shoulder and the back of deltoid muscle. Regular rope bending and one-arm side lift training can help us build full shoulder muscles and make them look sexier.

4, oblique one-arm dumbbell side lift

Practitioners put their feet together sideways, hold the fixture in one hand to stabilize their bodies, and hold the bell beside them in the other. Focus on the deltoid muscle of the shoulder and lift the dumbbell parallel to the ground.

5. Press down the straight arm of the rope.

Grasp the fixture with one hand and the rope with the other, and the elbow joint is slightly bent. Concentrate on the force of the posterior bundle of deltoid muscle and quickly press the rope down to the last side of the body, stop for a while, and then slowly recover.