1. Front flatbed elevator
Mainly practice deltoid toes and trapezius muscles.
Stand naturally, hold dumbbells or barbells with both hands, put your arms close to your body, lift forward, pause for a minute, and then recover.
2. Side lifter
Mainly practice the anterior middle bundle of deltoid muscle.
Hold the dumbbell with both hands, keep your arms close to your body and lift it horizontally to your sides at the same time or alternately. When your hand crosses your shoulder, stop for a minute (or turn your wrist and point your thumb at the ground) and then recover. Don't use your back strength when doing the action (backing against the post can prevent your back from borrowing). This movement can also be practiced with a stretcher or rubber strip, or with both hands.
3. Bend and lift (bend and lift, bend and lift)
Mainly practice the posterior bundle of deltoid muscle, followed by triceps brachii and upper back muscles.
Bend forward, hold dumbbells, hang your arms, palms facing each other, and bend your elbows slightly. Then raise your arms behind your body to shoulder height, stop for a minute, and then recover. The movements should be gentle and smooth. You can also sit on a stool and bend forward to do it.
Step 4 push, push behind your neck
I mainly practice deltoid muscle (anterior middle bundle), triceps brachii, neck muscle, upper back muscle and upper chest.
Use dumbbells, barbells or combination equipment racks. Stand naturally, holding the barbell with both hands, slightly wider than the shoulders. Turn the barbell up at the clavicle on your chest, with the tip of your elbow pointing forward. Slowly lift the barbell until your arms are completely straight, then gently put it on your chest or behind your neck, pause for a while, and then lift it. You can stand upright or sit (it is best to lean straight against the back of the chair when doing it). Posterior cervical compression stimulates the posterior bundle of deltoid muscle more.
Upright rowing
I mainly practice trapezius and deltoid muscles (especially the middle bundle), and also have exercise effects on biceps brachii, forearm flexor and trapezius muscles.
Stand naturally, hold the barbell with both hands, with a narrow grip distance (about 15cm), arms hanging in front of you, and the barbell is attached to the upper thigh. Then, slowly lift the barbell close to your chin and slowly return. During the movement, make sure that the elbow is always higher than the barbell bar. The wider the grip distance, the less stimulation to trapezius muscle.
Shrugged
Mainly practice trapezius and subscapular muscles.
Stand up straight, hold the dumbbell (or barbell) with your palms inward, keep your arms straight, and don't bend your elbows. Try to shrug your shoulders up, then pause and return.
7. Stand up and raise the bell
Mainly practice deltoid muscle.
Lift the barbell with your hands straight and shoulder-width apart. Close to the body, lift the barbell to the nipple and slowly recover. This action can make the deltoid muscle get a good shape.
8. The dumbbell behind the neck is raised with both hands (the arms behind the neck are flexed and stretched with both hands)
Practice the whole deltoid muscle.
Lift a dumbbell with your arms straight, and then slowly put the dumbbell behind your head. After the pause, slowly recover. Pay attention to maintain the correct posture and try not to let the upper arm shake.
In addition, handstand arm flexion and extension is also very effective for arm muscle exercise (limited times). Hard pulling is also a good way to practice trapezius muscle.