Many people like to use dumbbells to exercise their deltoid muscles and other muscles. However, in fact, there are still some shortcomings in using dumbbells for some movements. If you want a better exercise effect, you can use ropes to exercise the deltoid muscles to maximize the stress on the muscles. So what do you know about the rope exercises for the middle deltoid muscles? Let’s go take a look below!
Rope side pull
Practice tip: Stand next to the rope pulley machine and grab the handle of the low pulley rope. Slowly use force to feel the sensation of pulling the object into the air until the back of your hand is facing the ceiling. That is, your arms become parallel to the ground and stay there for a moment. Return to starting position and repeat for desired amount of repetitions. After the set is completed, repeat on both outer arms.
Rope side raise
This action mainly trains the middle deltoid muscle. Action points: First maintain a standing position, tilt the body slightly to the other side, then hold the handle with one hand and the vertical pole of the gantry with the other hand to keep the body stable. Also hold the handle with a virtual grip, then keep your arms slightly bent, and be sure to keep your wrists in a neutral position to avoid wrist injuries. Then use the middle deltoid muscle to pull up the rope until it is parallel to or slightly higher than the shoulder. Then slowly lower it until the handle is close to the body. Use force to pull up the rope again, keeping the middle deltoid muscle throughout the process. nervous. 10-15 times per group, do 5-6 groups.
Tilt rear raise
If you are in the gym, use the rope of the gantry, adjust it to the lowest position, hold it steady with one hand, tilt your body about 30 degrees, stand with your feet crossed, hold the handle with the other hand and pull it up from behind the body, exhale and lift it sideways, until it is slightly lower than the shoulder Then inhale downward. Everyone pay attention to the position of the rope, behind you. When most people do lateral raises, they will train more of the front and middle part of the deltoid muscles. Because the hands are placed behind the back, the resistance from behind can better stimulate the middle and rear beams, which is very effective in improving the overall latitude of the deltoid muscles. helpful.