Training shoulder muscles is beneficial to people, and there are training methods for how to train shoulder muscles. However, some of these methods are suitable for home and some are suitable for outdoors. So how to train shoulder muscles at home, I believe some people still know Know how to practice. So, what is the most effective way for men to train their shoulder muscles at home? Let’s find out together below.
1. Dumbbell lateral raise
This action mainly exercises the lateral deltoid muscles , the auxiliary muscle groups include the anterior and posterior deltoid muscles, and the trapezius muscle (the inverted triangle of the back).
At the highest point during exercise, the arms and shoulders should be in a straight line, so as to exercise the lateral deltoid muscles most effectively. If it is too high, it will stimulate the trapezius muscles, so the height of the dumbbells must be strictly controlled during exercise. Just as high as your shoulders and back.
2. Lateral raise with tension rope
This action mainly exercises the lateral deltoid muscles. The auxiliary muscle groups include the anterior and posterior deltoid muscles, trapezius and Supraspinatus muscle.
At the highest point, the arm only needs to be at the same height as the shoulder, and the movement can be terminated when it is parallel to the ground. This can ensure that the side deltoid muscles If the tension increases again, the main muscle involved is the trapezius muscle. This is where many people tend to make mistakes. Another thing is that when raising your arm, pull it up from the other side to increase the range of motion and do more work.
3. Bend over side raise
This action mainly exercises the rear deltoid muscles, and also exercises the lateral deltoid muscles, counterattack, infraspinatus and large and small teres muscles.
During exercise, when leaning over, the height of the dumbbells should be measured to ear height, not at shoulder level. It is best to see the upper body parallel to the ground. Press down as much as possible to emphasize the rear three-level exercise. In addition, when the upper body is tilted, keep the chest straight, so that the rear deltoid muscles can do the most work during the exercise.