Choose two dumbbells of the same weight that suit your ability, hold them in your hands, sit on the bench, and keep your back straight. Then, the back is in an anti-bow posture, and the dumbbell is pushed up, raised above the head, and then lowered to the shoulder position. Push and stimulate the deltoid muscle repeatedly until you are exhausted. This method can also be done by standing.

2. Sit on the dumbbell and lift it sideways.

Choose the right dumbbell and sit down with your arms hanging at your sides. If you want to strengthen the deltoid, straighten your back; If you want to strengthen the posterior deltoid, lean forward. Then, lift the dumbbells from both sides and squeeze the shoulder muscles. When the dumbbell is shoulder height, return to the starting position and repeat. Keep the above training until you are exhausted and have a short rest.

3. Raise the dumbbell horizontally in front.

Hold the dumbbell with your hands down, with the center of your fist facing your side, and the distance between your hands is greater than your shoulder width. Hold the scapula during exercise and feel the force of the shoulder. Straighten your arm, lift the dumbbell upward through shoulder strength until the arm is parallel to the ground, then slowly lower it and repeat the above actions. It is recommended to practice 3 groups at a time, each group 10 times.

4. Bend over the dumbbell bird.

Squat slightly, so that the upper body forms a 30-degree angle with the ground, and the shoulders are pressed down, instead of hanging down naturally. Hold the dumbbell with both hands, pull it up to the sides, continue to press it down on your shoulders, and raise your hands as high as possible. The whole movement is like a bird spreading its wings. It is recommended to practice 3 groups at a time, each group 10 times.

5. Put your arm against the wall.

Stand up straight, back against the wall, feet apart, and hip width; Bend your arms, lift them to shoulder height, and pay attention to your back against the wall; Keep your arms straight while keeping your back in contact with the wall; After a pause, put down your arm and return to the starting position. This action can strengthen the shoulder muscles and stabilize the muscle groups around the scapula.

People's Network-You can become a real expert by practicing your shoulders more.

People's Network-Four Actions of Exercising Shoulder Joint