Dumbbells play a very wide role in our fitness process because dumbbells have many movements. The rear deltoid muscle is a very important part of the muscles in the back of our body. , plays a vital role in our overall body shape, so we must also exercise targeted exercises on these muscles during the fitness process. So let’s take a look at the dumbbell rear deltoid exercise method.
1. Dumbbell fly
Dumbbell fly is a very effective exercise for the shoulders and back At first, we lean over and relax. At this time, we hold a dumbbell in each hand on both sides of the body and keep it relaxed. At the beginning of the movement, we open our hands and straighten them until we reach our arms behind our shoulders and can feel our shoulders stretching. Then we relax our arms and return to their original position. Each time you insist on completing 20 movements, you can perform 3 to 5 groups.
2. Dumbbell Bench Press
Dumbbell Bench Press is an action that we do while leaning on a bench. At the beginning, we have to lie flat on the bench and let the body adjust. Position, before starting the movement, we grab a dumbbell in each hand and place the dumbbell in front of the chest. At the beginning of the movement, we use both hands to push the dumbbell upward until our arms are straight, the two hands are parallel and perpendicular to the shoulders. At this time, we slowly retract the arms and return to the original position before starting the movement. Insist on completing a group of 20 each time, and you can perform 3 groups.
3. Dumbbell Raise
At first, we stand straight on the ground and relax and adjust our body condition. At this time, we grab the dumbbells with both hands and place them on both sides of our thighs. At the beginning of the action, we straighten our hands upward to do a raise. We can raise our hands forward to do a front raise, or we can open them on both sides of our body to do a side raise until our arms are parallel to the ground. We end the action. Start again and insist on completing 30 sets each time. You can perform 3 to 5 sets.
The above is how to use dumbbells to exercise the rear deltoid muscles. The deltoid muscle is an extremely important part of the muscle in our body. Exercising this part of the muscle well can effectively improve our figure and find greater confidence. .