Five detailed shoulder equipment training tutorials to share with you.

1. Key points of standing dumbbell side flat lift training: lift the dumbbell to both sides of the body through shoulder abduction, and keep the elbow slightly bent during the whole movement. When the two arms are in a straight line and 90 degrees from the body, move in the opposite direction to avoid the dumbbell falling too fast. Lift for 4 seconds, rest for 2 seconds, lower for 4 seconds, and always follow the same trajectory.

2. Key points of side flat lifting training of unilateral dumbbell: lift the dumbbell on the body side through shoulder abduction until the arm is parallel to the ground, and then slowly return to the starting position at a controllable speed. In this process, keep the arm swinging like a pendulum. Side lift for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

3. Key points of training with seated lateral raise machine: use shoulder abduction to lift the elbow until the arm is 90 degrees from the trunk, and slowly lower the arm to control the movement process. Lift for 4 seconds, rest for 2 seconds, put back for 4 seconds, and always follow the same trajectory.

4. Key points of one arm oblique dumbbell side lift training: use shoulder joint abduction to lift the dumbbell until the arm is 90 degrees from the trunk, and then lower the dumbbell to the starting position. Lift for 4 seconds, rest for 2 seconds, put down for 4 seconds, and always follow the same trajectory. (this action is not recommended for novices)

5. Training points of flat lifting in front of single arm dumbbells: lift dumbbells alternately with the help of shoulder bending without back strength. Do not lift the second dumbbell until the first dumbbell moves. Lift for 4 seconds, rest for 2 seconds, put down for 4 seconds, and always follow the same trajectory.

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