The size of the shoulders directly affects whether our entire upper body is strong. If the shoulders are too weak, the overall image will be greatly affected. Therefore, shoulder training has always been a daily part of training for many people in the gym. Do you know how to exercise your shoulders in the gym?
1. Bent Over Barbell Pull Up
Bent Over Barbell Pull is A training movement that mainly uses the posterior deltoid muscles to exercise the entire upper back muscles. The trapezius, rhomboids, and part of the latissimus dorsi muscles will participate in the exertion of force during the bent-over barbell pull.
When doing bent over barbell pulls, you should pay attention to the orientation of the elbow joints to both sides of the body. At this angle, the posterior deltoid muscle exerts the fullest force. If the upper arms are not opened, the elbow joints must be facing the sides. With the joint facing the back of the body, it becomes an action similar to rowing, with the latissimus dorsi replacing the rear deltoid as the dominant force.
2. Face pull
Face pull is one of the few movements that can externally rotate the shoulder joint. It has a very good stimulating effect on the posterior deltoid muscles and can also stimulate our shoulders. The sleeve muscles can improve the health of the shoulder joint and help maintain a healthy daily posture. When doing face pulls, the body can be slightly tilted back, which can easily establish the core, better maintain the overall center of gravity, and make the posterior deltoid muscles feel better.
3. Bent-over dumbbell reverse fly
Bent-over dumbbell reverse fly is an isolated movement of the rear deltoid muscle. Since the rear deltoid muscle is a pennate muscle, According to its characteristics, isolation training does not require the use of excessive weight. It can achieve excellent training results for the rear deltoid muscles by using multiple reps, fast up and down, and controlling the speed of the eccentric process of the movement. When doing the bent-over dumbbell reverse fly, we can properly internally rotate the wrist joint so that the little finger is above the thumb during the fly. This will have a better stimulating effect on the rear deltoid muscles. It is recommended that this movement must be practiced. The posterior deltoid muscle is completely congested until you feel soreness.
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