How to practice serratic anterior muscle? What are the training methods

Of course, there are many training methods for how a person should train the serratus anterior muscle, but training the serratus anterior muscle is not an easy task. There are correct training methods. I believe someone still understands what training methods are there. So, how to train the serratus anterior muscle? What training methods are there? Let’s learn about it together!

1. Rotate the leg

This action can be done on the horizontal bar, or on any equipment that practices the serratus anterior muscle. The main difference is that the body is tilted to one side, the legs bent, and the legs are raised to one side until it is crossed with the body, emphasizing the practice of the transrectal muscles and serratus anterior muscles. Then repeat the exercises on the other side.

2. Single-arm rope pulling down

2. Single-arm rope pulling down requires the use of the equipment. First of all, a puller, or a gantry, can help everyone pulling down the rope. Facing this kind of equipment When it comes to the highest gear, then hold the handle with one hand, and pay attention to it. It is best to stand three feet away from the instrument, and then stand straight. Next, after extending your arm, pull the pulling hand onto the knee, and use your best efforts to squeeze and contract the serrata anterior muscle. The other hand can actually be placed on the serrata anterior muscle, so that the changes in the serrata anterior muscle can be felt more obvious and intuitively.

3. Lift the dumbbell on your back

　　Lying on a flat bench, holding the light barbell above the head, slightly bent the elbow joint, lower the barbell back to the back of the head as much as possible. Do a complete stretch. Take a deep breath, and then return to the barbell to the upper position above the head.

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