Many people are still familiar with the serratus anterior muscle. It is a muscle of the chest and upper limbs. However, some people are not sure how to exercise the serratus anterior muscle. In fact, you can use single-arm rope pull-downs, single-arm dumbbell lateral raises, and rotations. These three exercises are leg raises. So, what are the best exercises to exercise the serratus anterior muscle? Next, let’s take a look at some exercises.
1. Single-arm rope pull-down
The one-arm rope pull-down requires the use of equipment. First of all, you definitely need a tensioner or a gantry to help you do the rope pull-down. When facing this kind of equipment, it is best to adjust the gear to the highest level. Next, hold the handle with one hand, and we need to pay attention to the fact that we should stand three feet away from the equipment, and then stand straight. Next, after straightening the arm, pull the hand that is pulling down to the top of the knee, and use all your strength to squeeze and contract the serratus anterior muscle. The other hand can actually be placed on the serratus anterior muscle, so that it can be more obvious and intuitive. Feel the changes in the serratus anterior muscle.
2. Single-arm dumbbell side raise
First of all, this action requires everyone to hold a dumbbell in one hand, tilt the upper body like one side of the dumbbell, and then slowly push the dumbbell directly in this direction. When we do this action, we must start pressing before re-starting to contract the serratus anterior muscle, otherwise, the effect of this action will not be very good. And we also need to put weight on the serratus anterior muscle area. While ensuring that the serratus anterior muscle can contract, we lift the thing vertically upward. This method can not only train our shoulders, but also exercise the serratus anterior muscle very well, and it can subtly make the training bigger.
3. Rotating leg raise
This action can be done with a horizontal bar, but we need to hang our body on the horizontal bar, but you can also choose other leg-exercising equipment to do it. Mainly there will be some slight differences, that is to say, our body may tilt to one side, or our legs may bend. At this time, you can lift your legs on one side to make the body appear in a cross shape. This movementThis exercise is beneficial to emphasize the exercise of the serratus anterior and transverse rectus abdominal muscles. After repetition, you can do the exercises on the other side. The effect of alternating both sides is very good.
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