Back shoulder training: Inclined plate side lift

Back shoulder training: Slanted plate lift!

　　Shoulder deltoid muscle is the brightest muscle in the upper limb muscle group. The thick three-dimensional deltoid muscle makes our shoulders look wider and more masculine!

　　In shoulder training, many people often pay more attention to the front test of the shoulders seen in the mirror, and ignore the training on the back of the shoulders, which will greatly reduce your shoulder shape! The weak back shoulders look from the back or side, and your shoulders will collapse visually

In back shoulder training, leaning over birds is a great move, but it has some fundamental flaws.

　　Why?

　　Because the power curve of the leaning over birds is pendulum-shaped. This means that your shoulder tension is the strongest in the middle range of the movement, while the back shoulder tension is weak at the beginning and end ranges.

　　　The resistance distribution of the dumbbell leaning over birds, where the load is heaviest at the top and the lightest at the bottom. This does not match the muscle profile, so It means you are not completely challenging it throughout the process.

　　So, to improve this situation, you can try to go sideways and use an inclined bench to perform the movement

　　By lying on the bench, you can create a resistance curve that closely matches your muscle tension with the entire range of motion.

　　The following is the action process:

　　1. Select an inclined board training bench, then lie on the stool, hold the dumbbell with one hand in front of the body

　2. Then bend your elbows slightly, hold the dumbbells tightly, start your shoulders and raise them back to the back of your body until your arms and your body are in the same plane, then stay for a second, and slowly return!

　　Precautions:

　　1. Choose the appropriate dumbbell weight, do 15 times per set, do 3-4 sets

　　2. Pay attention to maintaining a good body posture during the process

　　3. During the movement, the elbow joint does not participate in the movement, keep it fixed and locked, and feel the force on the back of your shoulders!