There are many training methods for how to train shoulder muscles. Among shoulder training methods, some methods are suitable for men and some methods are suitable for women. I believe someone still knows how to train shoulder muscles in the gym. So, how do boys train shoulder muscles in the gym? Let’s take a look at how to practice together.
1. Straight arm front raise
Stand naturally, or close to 45 degrees Stand at an angle, holding a barbell or dumbbell hanging in front of your legs with both hands, shoulder-width apart. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.
Note: When lifting and lowering, keep the whole body upright, keep both arms straight, and focus on the front deltoid muscles. Control your waist during the action to avoid injury. You can complete the action by leaning on an incline bench.
2. Seated Arnold Shoulder Press
Hold a dumbbell in each hand and sit up while curling, but you are required to straighten your back, lift the dumbbell to the shoulder position, and face your palms; then Lift up like a dumbbell press, and begin to rotate your wrists so that when the dumbbell reaches its highest point, your palms face forward; pause at the highest point, and then lower the dumbbell in the opposite direction.
3. Dumbbell Upright Row
Keep your head straight, look forward and chest up. Pull the dumbbells up toward their shoulders. Keeping the dumbbells close to your body and your elbows high, continue pulling the weight upward until the dumbbells are at or slightly above your shoulders. Squeeze your delts hard at the top of the movement, then slowly lower the dumbbells to the starting position.
Note: Keep your elbows on a vertical plane. Don't let your elbows point back, which can jeopardize the stability of your shoulder joints. Keep your elbows higher than your forearms. Hold the dumbbells as close to your body as possible, and don't swing your body forward or backward.
4. Alternating Dumbbell Shoulder Raise
Sit on a flat bench with your feet apart and look forward. When preparing for the action, keep the two bells at the level of your ears and alternately point them directly upward. recommendation. Do this action for 4 groups, 10-12 times each, and rest for no more than 1 minute between groups.
5. Dumbbell Incline Raise
Try to stick to the back of the incline bench, keep lying down, keep the arm that is not involved in the training balanced, keep the training arm straight, and use the shoulder muscles to drive the arm Lift with force until your head is on a horizontal line. thisDo 2 groups of 10 movements each, with no more than 3 minutes of rest between groups.
6. Side-lying dumbbell raises
Lie on your side on the exercise mat, keep your balance with your feet apart, and slightly bend your arms. Do not turn the dumbbells during the movement, and pay attention to the movement of your hands and wrists. stability. Therefore, this action is not suitable for heavy weight training. This action needs to be completed in 4 groups, each group has 10 movements, and the rest between groups should not exceed 3 minutes.
7. Bell-raising shrug
Hold the bell with both hands, stand with your feet open, look ahead, and use your shoulder muscles to pull the dumbbells to maximize their vertical displacement. This move isn't very aesthetically pleasing, but it's a great way to strengthen your neck muscles. Complete 2 sets of 15 reps each, resting no more than 2 minutes between sets.