Home Adjustable Dumbbells

 

Incline dumbbell reverse fly (wrist rotation)

Key points:

🤸 Incline bench angle 30 degrees

🤸 Wrist external rotation when lifting

🤸 Wrist internal rotation when lowering

🤸 The movement should be smooth and coherent

Personal experience:

🤸 Wrist rotation can activate more muscle fibers

🤸 Control the weight, feeling is more important than weight

🤸 10-12 times per set is recommended

 

Dumbbell rear deltoid pull

Action essentials:

🤸 Stand, slightly lean forward

🤸 Hold the dumbbells with both hands behind

🤸 Elbows slightly bent

🤸 Pull backward and upward

🤸 Scapula adducted

Notes:

🤸 Control the rhythm of force

🤸 Avoid swinging with leverage

🤸 15-20 times per set is best

 

Dumbbell bent rear deltoid fly

Standard action:

🤸 Bend over 45 degrees

🤸 Tighten the core

🤸 Arms perpendicular to the ground

🤸 Elbows slightly bent and raised

🤸 Upper arms at shoulder height

Tips to share:

🤸 Imagine pushing your elbows toward the ceiling

🤸 Feel the top position

🤸 Keep control when lowering

 

Dumbbell bent-over alternating back-beam fly

Key points:

🤸 Same posture as the previous exercise

🤸 Alternate with one arm

🤸 Complete each movement

🤸 Keep your body stable

Suggestions:

🤸 Suitable for inter-group sets

🤸 15 times on each side is appropriate

🤸 Pay attention to left and right balance