Graphical tutorial on flat-moving movements before slashing bell

Tutorial on the front flat lifting of the slashing barbell

　　　The front flat lift is the most popular training movement when shaping the deltoid anterior, but it is also the most likely training movement to make mistakes.

　　Use a training bench, adjust it to the upward slant state, and then complete the front flat lift of the barbell on it. You can complete this action more standard because it can isolate the deltoid and make it work alone - you can no longer use the body's swing to lift the load.

　　Target training part: Deltoid anterior

　　Start position: Adjust an adjustable training bench to a 45-degree angle to the ground, lean your chest against the backrest on the training bench, and place the barbell on the floor in front of you.

　　Event key points: Grab the bar with your forehand, the same as your shoulders Wide, use only the strength of the deltoid muscle to lift it to the height of the shoulder. Do not arch your back. Let it slowly descend and keep the deltoid muscle tight!

　　　Do 15 times per set

　　　　　　Do 3 sets of 15 times per set

　　　　　Isolate muscles, do not use inertia for every repetition, concentrate on the deltoid muscle, which can fully stimulate the anterior deltoid muscle.

　　　　You can also use dumbbells and hold a barbell plate with both hands, or stand and sit posture

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　You can also use dumbbells and hold a barbell plate with both hands, or stand and sit posture

　　　　　　　　　　How high is the right height to lift? The answer is simple, calm depending on the situation: if you use a larger weight, raise your arms to the height of the shoulder to avoid injury; if it is a controllable light weight, you can lift it up to the top of the head.

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Further reading:

　　Graphic tutorial on the front flat lifting movement of a single-arm dumbbell

　　【Front flat lifting】-Detailed explanation of the front flat lifting movement of a dumbbell (dynamic illustration tutorial)

　　Graphic tutorial on the front flat lifting movement of a dumbbell