1, let the free hand hold the support, lean slightly, bend the elbow slightly and fix the shoulder to lift the dumbbell to the shoulder height, and pay attention to the downward rotation of the wrist to pour water during the lifting process, which will better stimulate the middle bundle of the shoulder and enhance the pumping feeling.

2. Keep your body upright and shake hands with dumbbells. Damien holds the left and right pieces of 20KG and holds the dumbbell as high as possible until your shoulder height can touch your ear. At the highest point, it is suggested to pause 1-2 seconds, and then relax and stretch the trapezius muscle.

3. Lift the dumbbell horizontally to shoulder height, with one palm facing yourself, slowly lift the dumbbell to the top of your head, and turn your wrist forward when you reach the top. After a short pause, slowly turn the wrist back to face yourself and return to the original action. Remember not to be overweight to avoid deformation and shoulder injury.

4. Shoulder training can not be ignored is back training. Back training is a small muscle group. It is recommended not to use too much exercise.