After having toned chest and abdominal muscles, some people begin to practice deltoid muscles, eager to have a more perfect shoulder curve. However, the deltoid muscle is a relatively small muscle group. Anyone familiar with fitness knows that the smaller the muscle group, the harder it is to train. What's more, the small deltoid muscles are divided into front, middle and rear beams. If you want to take them all into account, you need to master different movements to achieve good results. What I want to share with you today is an action for practicing the rear deltoid muscles - Dumbbell Leaning Over Fly. If you are also troubled by training the deltoid muscles, you might as well take a look at this action. What are the key points? Let’s practice it regularly.

Action essentials 1: Elbow lift

Even if they perform the same movement with the same dumbbell weight, different people can achieve completely different results. The reason for this is that some people do not pay attention to details, and the slightest difference can make a huge difference. When we do dumbbell bent-over flyes, if we can allow our elbows and wrists to bend to a certain degree when lifting the dumbbells to both sides, then the deltoid muscles will contract more intensely and receive more stimulation.

Movement Essentials 2: Shoulder Control

It is not difficult to do dumbbell bent-over fly. We first maintain a standing position, holding a dumbbell in each hand, bend the upper body until it is parallel to the ground, and then start to raise both arms to both sides at the same time, all the way to the upper arms and shoulders. Stay on a horizontal line for a moment, then slowly lower it and repeat the exercise. During this lifting process, shoulder control is especially important. Pay attention to exerting force on both shoulders, so that the deltoid muscles can be better stimulated instead of using the arms to compensate.

Action Tip 3: Waving the Wrist

Among all the movements for training the rear deltoid muscles, the bent over fly is commonly used. It is a very classic movement. When we do dumbbell bent-over flyes, if we want to give full play to its effect, the wrist swing is also very technical. We must follow the movements of the shoulders and elbows, and then swing the wrists to do some relatively large lifts for the best effect. .