Some friends ask how to solve the problem of round shoulders? Some friends may notice why the shoulders are rounded, which makes the shape unsightly.

How to do? It may be the consequence of lack of exercise on the rear deltoid muscle!

Adding heavy presses, standing rowing, and side lifts to your shoulder training can help you develop huge shoulders, because these are good shoulder exercises. But what about our deltoid muscle? If the posterior deltoid muscle is not fully developed, the shoulders will be imbalanced and the risk of injury will increase.

The role of the deltoid muscle is more like the back muscles. Its three main functions are to control horizontal abduction (lateral lift), external rotation of the upper arm and extension of the upper arm.

The well-developed deltoid muscle helps to maintain the balance of the shoulder muscles and straight shoulders, preventing round shoulders. And it can prevent shoulder injuries and problems with rotator muscles. A well-developed rear deltoid muscle can also help improve your strength during training, such as bench press. With a well-developed upper back, you can generate more power.

The flat lift after lying on your back is a very ideal rear deltoid movement.

Preparation

-Lie on your back on a flat bench with your chest down. (The angle of inclination is between 15-20)

— Hold a dumbbell in each hand, with arms drooping, palms facing each other.

action

Bend your elbows slightly and raise your arms to the sides until your elbows are level with your shoulders and your arms are almost parallel to the ground. Hold for one second, then return to the starting position. Exhale when moving upwards (the most difficult part of the exercise), and inhale when moving downwards.

Target muscle

This movement can be practiced to the posterior deltoid muscle and part of the trapezius muscle.

Suggest

— Choose light weight when doing this exercise. The effect of light weight training is better.

— Tighten the abdominal muscles throughout the movement.

Wrong point

The supine position can reduce the leverage and reduce the pressure on the spine. Too much weight will only cause the back to borrow force and reduce the stimulation of the rear deltoid muscle.

Summary: Training is a technical job. It is not lifted or completed. The three shoulder beams need to develop balance to have a more three-dimensional effect. Only by taking every muscle seriously can you see the effect you want. , Can truly become a master, look forward to your changes!