Animation picture of the bird lying on the back: a single-arm flat-paneled bird

Dumbbell birds are a very good exercise for exercise on the chest! Usually we use both hands to perform the exercises together! But have you ever tried single-arm dumbbell birds?

Using single-arm dumbbell birds can improve the imbalance between the two sides! At the same time, it will also exercise your weak edges!

Single-arm dumbbell birds

Main exercises: pectoralis major muscles.

1. Lying on a flat bench, holding a dumbbell in one hand, and placing it on your thighs. The palms should be held in the middle of the dumbbells.

2. Use your thighs to help you lift the dumbbells so that you can push the dumbbells in front of you. The arm holding the dumbbells is straight. Your free arm should be placed on the bench to help you support your body. This is your starting point Pose.

3. The elbow of the arm that is exercising should be slightly bent to prevent pressure on the biceps tendons. Let the arm lower and draw a larger curve outward until you feel the chest stretching.

4. Stay in the position where the strongest contraction feels, and then let the arm that is exercising back to its initial position.

1. Remember to do this exercise, the arm that you raise should not bend, and should remain relatively still. Exercise should only occur in the shoulder joint.

2. Try to keep the arc of the arm dropping as the same as possible.

3. Breathing method: Inhale when the arm lowers and exhale when it starts.

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