Reverse dumbbell bird, prone inclined board dumbbell bird action illustration and video

Reverse dumbbell flying bird

　　　The back of the deltoid muscle has always been a difficult part to practice and is easily overlooked! Its movement is highly technical and difficult to master. We generally use a seated position, bent over, and inclined board dumbbells to stimulate it.

　　Target exercise area: Deltoid muscle lift

　　Initiate position: Adjust the upper inclined bench to the lowest angle. Then hold a dumbbell with both hands and lie on the upper inclined bench face down.

　　Action process:

　　Adjust the position so that the top of the upper inclined bench just supports your chest. Straighten your hands in front of you so that your arms follow the angle of the inclined bench in a vertical line. The palms are opposite, and the elbows are slightly bent. Keep the bending angle of the elbow and pull the dumbbell away from the side to the back.

　　Holding the bells in both hands is raised to both sides until the upper arm is parallel to the back (or slightly exceed), stop for a moment, and then put down the dumbbell to restore.

　　　Guidelines: The three joints of the shoulders, elbows and wrists should be stretched and contracted in the middle, straight and curved in the middle, and retracted in the middle, and exert strength. During the entire movement, the thoughts should be focused on the muscle groups that are contracted in the target and do not rely on force.

　　　　 　　　The bend is not easy to master the key points. First choose a smaller weight

　　　　　　　　　　　　　　　　The strength of the shoulders should be extended and converged in the middle, and the strength should be concentrated in the spine;

　　　　The load should be concentrated in the target contraction muscles and not leverage the force.

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