We can use dumbbells to exercise the parts of our shoulders, and the parts of the shoulders are actually divided into three parts: front, middle and back. If we want to exercise the posterior bundles of the shoulders, we must also do it through some exercises, and the effect of this exercise must also be It’s more accurate, so let’s take a look at how to use dumbbells to train the posterior shoulder muscles! If you are interested, please continue reading?

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Dumbbell bench press

Dumbbell bench press usually can fully exercise the shoulder area, so it also has a good exercise effect on the posterior bundle of the shoulder. Before doing this action, we should also prepare a stool first, and then Then lie flat on it. After talking, relax your body first, put your legs on both sides of the stool, and stop on the floor to maintain the balance of your body. Place your two hands on both sides of your body and hold the dumbbells. After holding the dumbbell, first place it in front of your chest, and then start to slowly lift the dumbbell. During the lifting process, your arms should be straightened, and the dumbbell should be lifted until the arm is fully straightened before starting. Slowly pull back.

Standing dumbbell front raise

The standing dumbbell front raise is very obvious in terms of exercise effect. If we want to exercise the shoulder muscles, we cannot miss this action. The first action is to bring your legs together, then hold two dumbbells in your hands and perform a forward pulling action. After starting with the two dumbbells and slowly pulling them forward, we can straighten our hands, because the angle of the lifting is actually to stretch the two hands forward to keep them parallel to the ground. However, during the movement, the distance between the two hands should be kept as parallel as possible, and after completing this movement, you should hold on for three seconds before putting it back to the original position. Do three sets of exercises every day, each set about 30 times.

Standing Dumbbell Lateral Raise

The standing dumbbell lateral raise is really like the action. We must first put the legs together, then draw in the abdomen and lift the chest, and use two hands on both sides of the body to grab a dumbbell each. The next step is to use the hands to grab the dumbbell. For lifting, we need to lift from both sides of the bodyPull up naturally. When doing this exercise, the dumbbell must be pulled up slowly. In addition, although the lifting process needs to be slower, the movement can be stopped until our arms are connected in a straight line, that is, until the arms are raised parallel to the ground. Next, the arms and body are actually in a vertical state, so this state should be maintained for a few seconds, and then slowly return the arms to the original position. This movement should be trained three or three times a day, and Each training session can be done 30 times.

Generally speaking, these exercises can all use dumbbells to exercise the shoulders, especially the posterior bundles of the shoulders, which are also very good exercises!

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