The deltoid muscle is also called the tiger head muscle because the shape of the deltoid muscle protrudes from the upper arm and is similar to the head of a tiger. Of course, the well-developed deltoid muscle is relatively large and looks very powerful, so the deltoid muscle is also a symbol of strength. The deltoid muscle is divided into anterior, middle and posterior bundles. Today I will introduce to you the golden movements of front deltoid.

Front barbell raise

1. Stand naturally or lean against a wall, holding a barbell or dumbbell hanging in front of your legs with both hands, with a shoulder-width grip.

2. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.

Straight arm front raise

1. Stand naturally, or stand close to a 45-degree incline, holding a barbell or dumbbell hanging in front of your legs with both hands, with a shoulder-width grip.

2. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.

Alternating dumbbell forward lifts

1. Stand naturally, or stand close to a 45-degree incline bench, with a dumbbell in each hand hanging down in front of your legs.

2. Lift the left dumbbell forward and upward (with your elbow slightly bent) until it is above eye level. Then, slowly lower and restore; lower the left dumbbell while raising the right dumbbell forward, and repeat alternately.

Raise in front of the tensioner

1. Hold the handle of the tensioner with one hand. With your back facing the tensioner, your hands hang down by your sides, palms facing back. Keep your body upright,Elbows are slightly bent.

2. Raise your arms forward until your fists reach eye level, then slowly return to the starting position. Repeat one set for enough times before switching to the other hand.

Barbell rowing at attention

1. Stand naturally, hold the middle of the bar with the back of your hands forward, the grip distance is slightly narrower than the shoulders, and the arms hang down in front of the legs.

2. Hold the bell and slowly lift it close to your body, with your elbows always above the handshake; pull it up until it is close to the level of the front of your neck, pause for a moment; then, slowly lower it close to your body along the original path until it hangs in front of your legs; repeat.

Recommended by Arnold

1. Hold a dumbbell in each hand and curl, standing or sitting, but you need to straighten your back, lift the dumbbell to the shoulder position, and face your palms;

2. Then lift up like a dumbbell press, and begin to rotate your wrist so that when the dumbbell reaches its highest point, your palms face forward;

3. Pause at the highest point, then lower the dumbbell in the opposite direction of the upward movement, and repeat.

Scott Li

1. Hold dumbbells in front of your chest with both hands, palms facing each other, then swing your elbows to the side and back so that your palms are forward, and then press your elbows forward to your chest; repeat.

2. Breathing essentials: Inhale when swinging sideways and backward, and exhale when swinging forward.

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