There are many training actions for a girl how to train the shoulders, such as squat pull rope, barbell press, barbell forward push, etc. In shoulder training, many people do not know what the girl shoulder training exercises are. So, for girls, What are the best practice shoulder movements? Let's take a look at the actions together!

1. Squat drawstring
Hold the pull rope with both hands, straighten your arms, and squat. The knee is bent 90 degrees. The scapula is retracted, allowing the elbow to be recovered as far as possible. Straighten the arm to resume the original movement, and then repeat 10 times.

2. Barbell press
Initial action: Grab the barbell to your shoulders with your legs apart and shoulder-width apart. Bend your knees slightly and push the barbell up with your arms. Restore the initial action, repeat 8 groups.

3. Push the barbell forward
The legs should be as wide as the shoulders. Hold the barbell, arms apart, and palms up. Contract elbows and pull back the barbell. Hold for 5 seconds. Restore the initial action, repeat 8 times.

4. ”V” type flexor
Open your feet and stand with shoulder width, hands on both sides. The body is bent, with both hands supporting the floor, with the index finger facing each other. Lift the heels off the ground, straighten the legs, and show the inverted “V” to the body. Bend your elbows and lower your head as close to your hands as possible. Straighten your arms and resume your initial movements. Repeat 8 times

5. Decline in body
The two benches are 2-3 feet apart. Legs stretched out on the second bench. Put your hands on both sides of your hips. Move your hips away from the bench and stretch your arms on the bench. Bend your elbows 90 degrees, lower your hips toward the floor, and keep your body close to the bench. Then straighten your arms and repeat 8 times.

6. Flat support and arm raise
The elbows are on the ground, the legs are straight, and the body is in a straight line. Take a deep breath and when exhaling, tighten the abdominal muscles and straighten your right arm forward, leaving the rest of your body immobile. Return to the initial action when inhaling. Then exhale, the left arm stretches forward, this is a group. Repeat 8 sets of actions.

7. Push the barbell forward
Open your hands with shoulder width, hold the barbell with your hands. Push the barbell forward while lowering the torso toward the floor, arms straightened, and abdominal muscles contracted. Lower your hips as much as possible. Return to the original position and repeat 8 times.

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