Where do standing dumbbells and flying birds train their muscles

The standing dumbbell bird mainly exercises the middle bundle of the deltoid muscle in the shoulders, while stimulating the trapezius muscle in the upper back and the serratus anterior muscle in the chest. This action activates multiple muscle groups in the upper limbs through shoulder abduction, which has a significant effect on improving shoulder line and enhancing upper limb stability.

Standing dumbbell flying bird targets the middle deltoid muscle group as the core muscle group. During the horizontal abduction of both arms, the middle deltoid muscle group bears the main force. Maintaining slight elbow flexion can reduce triceps compensation and focus training more on the shoulders. It is recommended to choose a moderate weight to avoid excessive involvement of the trapezius muscle, and repeating 12-15 times per group can achieve better muscle endurance training results. Pay attention to controlling the falling speed, as excessive speed may cause an increase in shoulder joint capsule pressure. Some trainers may experience overactivation of the upper trapezius muscle bundle, which is related to shrugging or excessive weight. The adjustment plan includes reducing the weight of the dumbbell to 2-3 kilograms and consciously lowering the scapula at the top of the movement. For individuals with acromion impingement syndrome, they can switch to the bird bending posture to reduce shoulder joint pressure. If there is pain in the anterior shoulder after training, it is necessary to investigate whether the compensation of the glenohumeral joint is caused by insufficient stability of the scapula.

It is recommended to schedule 2-3 standing bird training sessions per week, with a 45 second break between groups. Before training, shoulder joint wrap and elastic band warm-up should be performed to avoid tendon damage caused by cold start. Combining sitting posture and facial pull movements can create a more balanced development of shoulder muscles. Timely supplementation of whey protein and bananas after training can help with muscle repair, and it is important to maintain a daily protein intake of at least 1.5 grams per kilogram of body weight. Middle aged and elderly trainers are recommended to use elastic bands instead of dumbbells to reduce joint load.