Make sure to focus on the serratus anterior throughout the range of motion by establishing a mind-muscle connection from the onset of the set. Begin in a plank position so your feet are on the floor and your hands are on a stair step or other stationary platform. Watch the video to learn about correct form during a barbell pullover: Add a rope attachment to a cable machine, setting the pin high. First, grasp a dumbbell in each hand and sit on the bench. This video demonstrates how to properly do a hanging serratus crunch: Lie down on a bench with a barbell over your forehead, pressing your weight upward (in a similar way to a bench press), keeping it over or behind your head. This muscle works to stabilize the scapular. ... One of these pushing and pulling muscles is the serratus anterior, which is a broad muscle that covers the sides of the upper ribcage. Pull down slightly so the tension of the line becomes firm. Move them up to one side, bring them to the center, and then move them up to the other side. During serratus anterior workout, your serratus anterior will experience static exertion by controlling the dumbbell. Many people tend to neglect the serratus anterior during their workouts. When performing the shoulder raise exercises for the serratus anterior, you should use lighter weights and ensure that proper form is being used to minimize the involvement of other muscles. Abduct the right side of your scapula to move the right dumbbell upwards a bit. Even if you only gain a few millimeters, you should keep practicing. Dumbbell Exercises for the Serratus Anterior. Lower your barbell so it goes behind your head traveling in a smooth arc. If your serratus anterior becomes weak, you will no longer have this stabilization, leading to multiple possible dysfunctions. There are many versions of this on our list of serratus anterior exercises. The following video can help show you how to do a dumbbell punch: Medicine ball power drops work your shoulder, abdomen, chest and arm muscles in addition to the serratus anterior muscles and you need a training partner. This video will show you how to complete inclined pushups: During serratus anterior workout, your serratus anterior will experience static exertion by controlling the dumbbell. Bring the dumbbells downward to the start by bending your elbows. Lean forward so your torso goes towards the wall but do not bend the arms. Work this muscle even more by rotating your body to a small degree and dropping the shoulder that isn’t engaged back. These allow you to perform several effective exercises for the serratus anterior. Begin by sitting on the floor with your legs crossed and feet on the ground. Serratus Anterior Strengthening Exercises, Muscles Involved in Bent Over Dumbbell Rows. Dumbbell Exercises for the Serratus Anterior. Do boxing punches with the dumbbells tightly in your grasp. It begins with you facing a wall, standing arm distance away and your palms on the wall at shoulder height. After the ball gets to your chest, push it explosively away from the chest and have your partner catch it. Bring the dumbbells downward to the start by adducting your scapula. Please Log In or add your name and email to post the comment. This movement is a variation of the previous exercise that allows you to focus on one side at a time. Continue leaning until you create a 45-degree angle with your body. Start with the rope behind your head and then pull your torso down so your forehead moves towards the floor. Keep your arms locked and elbows slightly bent while slowly leaning forward, pivoting from your knees. Do boxing punches with the dumbbells tightly in your grasp. Choueiri studied exercise science and nutritional science at Rutgers University. It comprises two parts: superior digitations and inferior digitations. Put your palms on top of the floor with straight arms so they are by your hips. You should notice the shoulder blades getting closer to your spine as you stretch the serratus and flex your rhomboids. Instead of allowing this muscle to become weak through neglect, consider make it stronger by the following 8 serratus anterior exercises.