The training of shoulder deltoid muscle is very important for every bodybuilder. Deltoid muscle is not only related to the aesthetic feeling of the whole body shape, but also the key to the whole fitness training, because if there is no strength in the shoulder, it will directly have a huge impact on fitness. All strength activities in fitness training need the participation of shoulders. If the bodybuilder's shoulder strength is not strong enough, it is difficult to control the training equipment stably during training, so it is easy to cause accidental shoulder injuries during training, and 80% of the injuries are in fitness training.

Therefore, bodybuilders must pay special attention to shoulder training and strengthen shoulder strength. Strong shoulder muscles can effectively avoid being pulled by equipment during shoulder training. Therefore, bodybuilders must attach importance to shoulder strength training at the initial stage of training. Strengthening shoulder training can not only ensure the follow-up training, but also be the key to shaping and making yourself look good. Full deltoid muscles will make you more attractive and have a more stylish figure. Today, I will organize a set of training triangles for you on how to use dumbbell side lifts.

As we all know, deltoid muscle consists of three parts-toe, middle and back (refer to Figure 1 for the specific location). The middle of the deltoid determines the fullness of the shoulder. The best action to strengthen the middle of deltoid muscle is to lift it sideways. More people choose to do side lifts with dumbbells. Of course, they can also use rope+handle to do side lift, or use a small barbell to do side lift, which is more diversified.

This recommended content is how to do dumbbell side lift in the best posture, so as to better stimulate this part of deltoid muscle. Especially as a novice in fitness, we should pay more attention to the form of action to ensure the quality of action. Don't see others shaking their bodies with heavy dumbbells to do side lifts, but imitate the use of heavy weights, because muscle control and feeling are not at the same level, so I suggest you not to do so. How to do this action can stimulate the middle bundle of deltoid muscle to the maximum extent instead of your trapezius muscle and other parts.

To do this action, you must control it well, choose the weight that you can control completely, and don't blindly use the heavy weight, that is to say, the lifting process and the lowering process must be controlled all the way, so that you can feel the force on your shoulders.

Four kinds of dumbbell side lifts are demonstrated, all of which perfectly stimulate the middle bundle of deltoid muscle (except action form 4).

The action form is 1, and the dumbbell is lifted sideways when standing. The arm can be lifted horizontally to be parallel to the ground, neither too high nor too low, and the whole process is controlled.

Action form 2, the body relies on a fitness chair with a certain inclination angle, and the dumbbell is used for side lifting, just like action form 1. The arm can be lifted horizontally to be parallel to the ground, neither too high nor too low, and the whole process can be controlled.

Form 3: Hold the backrest of the fitness chair all the time and lift it sideways with dumbbells. Similarly, the height of the arm is parallel to the ground, and the weight used is controlled throughout.

Form 4, which is not recommended for fitness newcomers, is to shake the body with heavy objects to do lateral lifting, which is not optimal for stimulating the middle bundle of deltoid muscle and borrows too much.