Deltoid posterior bundle: single-arm bent bird - single-arm rope reverse bird

The bent rope flying bird is a classic action! It is mainly used to exercise our upper back muscle group (middle and lower trapezoidal muscles, rhombus muscles, and posterior deltoid muscle bundle)

Today I will introduce the use of a puller to perform single-arm bent bird!

The movement plane: horizontal plane

The joint movement involved: shoulder horizontal abduction!

Although it is a single joint action, it is a very difficult action to master! The movement is not easy to control! Especially for people with weak upper back shoulders!

Using the tensile device can freely adjust the weight, making it easier to control tension!

How to do it?

Using a bent posture: bend your hips and knees and bend down, use the back of your hips and legs to support your body, and keep your upper body upright (not bend over and hunchback)

One hand Grasp the handle, slightly bend the elbows, and tighten the shoulders to pull the arm outward and lift it! When the abduction is in the same line as the body, stay for a second! Feel the back shoulders working, nervous!!

Quantity: Do 3 to 4 groups, 10 to 15 times per group.

Precautions:

1. The movements should be controlled, do not be greedy for weight and use inertia, but let your back shoulders work actively!

2. If you want to focus more on the back of the deltoid muscle, it is recommended that you do not have an abduction angle of more than 90 degrees! After 90 degrees, the shoulder blades will participate more, and the upper back muscles will also be more!

3. Always keep the spine neutral during the movement (do not stretch your head forward).

4. Keep your shoulders sinking, remember not to shrugge!

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