The serratus anterior muscle still plays a very important role in the human body. Every movement of our body requires muscle support. Without the muscles, we will definitely not be able to do many movements. Although we cannot understand the serratus anterior muscle very intuitively, we still need to have a certain understanding of the method of exercising the serratus anterior muscle. Then let’s learn together how to train the serratus anterior muscle the fastest and most effectively!

1. Function of serratus anterior

The serratus anterior muscle is actually divided into two parts, the upper and lower parts. Each part has its own different function. The upper part basically helps our upper body rotate and bend, and it also has a function to make our shoulders Stretching forward, for example, when we usually do bench press, we have to lift our chest when lowering the barbell. At this time, our shoulders will stretch back, but during the process of pressing the barbell online, the chest muscles will drive both sides. When you push your arms upward, the contraction of your shoulders is driven by the serratus anterior muscle. Therefore, the role of the serratus anterior muscle is very important. If you want to exercise it, you still need to exercise it through professional methods, and then make the serratus anterior muscle more developed.

2. Dumbbell one-arm side raise

Although the dumbbell press can exercise the shoulders in most cases, the movement of the shoulders can also involve our serratus anterior muscles, and the serratus anterior muscles account for a very important proportion in shoulder movements. The essentials of the action are also very simple, because the one-arm dumbbell raise is still a very common exercise. First, after standing upright, hold the dumbbell with one hand and then tilt the upper body to the other side of our body. At this time, our eyes are still Look ahead, have a certain goal in mind, tighten your core first, and then put weight on the serratus anterior muscle. And be sure to push the dumbbell up when the serratus anterior muscle is contracting. This will make the serratus anterior muscle more developed.

3. 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 faced with this kind of equipment, it is best to adjust the gear to the highest level, then hold the handle with one hand, and note that it is best to stand three feet away from the equipment, and then stand upright. 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.

The things mentioned in the article can help you exercise the serratus anterior muscle to the best of your ability. However, these actions also require everyone to learn them in practice, and I hope everyone can take them seriously.