Dumbbell lateral raise
This exercise mainly strengthens the middle bundle of the shoulder deltoid muscle.
Training exercises
1) Stand with your feet apart, about the same width as your hips.
2) Slightly lean forward from the hips, with your chin in front of your toes, your lower back naturally arched, and your knees slightly bent.
3) Hang your arms straight down from below your shoulders, hold a pair of dumbbells in both hands, bend your elbows slightly, and face your left and right palms.
4) Raise your arms sideways until your upper arms are parallel to the ground and perpendicular to your upper body.
5) Keep the same backward elbow bend angle and posture at this time.
6) Pause slightly, then slowly lower the bell and return to the starting position.
7) Repeat the above movements until you complete a set of exercises.
Dumbbell front raise
This exercise mainly strengthens the front bundle of the shoulder deltoid muscle.
Key points: Stand with your feet shoulder-width apart, tighten your abdomen and chest, straighten your back, keep your body stable, hold the dumbbells with both hands and hang them on both sides of your body, bend your elbows slightly, lift the dumbbells in front of your body to the level of your shoulders, and slowly lower them to the starting position.
Seated dumbbell curl
Training movements
1) Sit at one end of the bench with your back straight.
2) Hold a pair of dumbbells with both hands, hold them backwards, and let your arms hang down.
3) Curl the dumbbells toward your shoulders.
4) When the dumbbells are about 15-20 cm in front of your shoulders, stop curling your arms and squeeze your biceps.
5) Keep the compression for a moment, then slowly lower the dumbbells to return to the starting position.
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