As for dumbbells, I believe everyone knows that dumbbells are one of the most common equipment in the gym, and there are many fitness movements related to dumbbells, such as dumbbells Flyes, dumbbell bench press, etc., of course, these are all very good fitness exercises and have very good fitness effects. So, what are the essentials of the standard movement of the bent-over dumbbell fly? Let’s learn about the bent-over dumbbell fly.

1. Starting position: Stand with your feet shoulder-width apart, palms of your hands facing each other. Target exercise areas: posterior deltoid and upper back muscles. Holding dumbbells, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back.

2. Action essentials: Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then lower the dumbbells and return to the original state. Repeat.

1. Elbow lift: You must first lift and extend the two elbows to start; if you slightly bend the elbows and wrists while holding the bell to both sides, you will feel that the deltoid muscles can be stimulated. Get better shrinkage.

2. Shoulder control: use both shoulders to control the lift;

3. Swing your wrists: Following the movement of your shoulders and elbows, swing your wrists sideways to make a large lift. The three joints of the shoulders, elbows and wrists should be extended while contracting, straight while being bent, placed while being retracted, and the energy should be generated and contained. During the entire movement, your mind should be focused on the target contraction of the muscle group and do not use force. Inhale when you open your arms and exhale when you close your arms.

3. Tips:

1. It is difficult to master the leaning posture, so choose a small weight first

2. Pay attention to steady movements in dynamics and cannot use the power of the arm swing to complete the movements;

3. Minimize the swing of the waist and concentrate the energy on the back;

4. When the load increases to a certain level, the waist will feel overburdened.

5. Ensure safety and continuously increase the load as planned to prevent lumbar muscle strain

4. Suggestion: The smaller the muscle group, the more difficult it is to train, so we should pay special attention to these small muscle groups from the beginning, such as shoulders. If you just focus on the rear deltoid muscles in training, it will not be If you are so behind that it is difficult to practice, you can use priority training when necessary.