Huge Strong shoulder deltoid muscles are a dream achievement for many fitness enthusiasts. Three-dimensional and full deltoid muscles will definitely add points to your figure!
In shoulder training, press training always occupies a dominant position. Shoulder press with barbell and dumbbells can help you develop strong shoulder strength and muscle volume
In addition to press training, you You also need some single-joint movements to help you develop your shoulders, such as classic lateral raises, front raises, bent over flyes, etc.!
These small single-joint movements can help you isolate your shoulders to exert force and create a pumping feeling.
Today we are going to introduce you to a great shoulder training exercise: the seated cable fly!
The following is an action demonstration:
As shown in the picture, use a vertical stool, then place it in the center of the gantry, and adjust the position of the handle to the lowest position!
Sit upright and hold the two D-shaped handles on both sides of your body with your palms facing up!
Start to abduct your shoulders upward and draw an arc inward (similar to the upright version of the bird fly),
Then keep raising your arms above your head, stay for a second, and slowly Follow the tension of the cable and lower to the starting position!
Repeat about 15 times, a total of 4 groups
Tips:
This movementIt is recommended to put it after pressing training. It has a great effect on isolating your deltoid muscles, especially the front deltoid!
Pay attention to controlling muscle tension, and be sure to go slower during the lowering stage!
Try to hold the handle tightly, this will make your shoulders more tense!