Exercise of the week! Cannon Ball Delts!!!!!

[Adam Knowlden]

Standing Isolation One Handed Dumbbell Lateral Raise-

Here we are going to use some pre-exhaustion fatigue the medial shoulder caps. Begin by placing your feet against an immovable object. Now, while holding on with one arm, lean away from it.

Performing side laterals this way allows for a greater range of motion, and makes it difficult to cheat with other muscle groups.

Now control the dumbbell up with your side delts, keeping your palms down as you raise the dumbbells up in semicircles directly to the sides until they are at shoulder height. At the top of the movement, rotate your thumbs slightly downward in a fluid motion. This twist will help isolate stress primarily on the sides of the shoulders.

Shoot for a rep range of 8-12 reps per arm.

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[B.A.M.]

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[ironteen rich]

i have seen that before in muscle and fitness... never tried it though

[alanlws16]

An oldie but a goodie

[Adam Knowlden]

They're brutal with a captial B!

[Jenkies]

I'm not sure I totally understand. What I got from that is you grab onto something, and then lean sideways away from it. Is this correct?

[Adam Knowlden]

[ QUOTE ]
What I got from that is you grab onto something, and then lean sideways away from it

[/ QUOTE ]

Yeah. I usually use a power rack station. Grab a bar or pole with just one arm, and plant your feet next to the bar. Now lean away from the bar slightly so that you are at around 45 degrees. Now, Use your free hand to do one arm dumbbell lateral raises.

[bennyhanna1]

[ QUOTE ]


Yeah. I usually use a power rack station. Grab a bar or pole with just one arm, and plant your feet next to the bar. Now lean away from the bar slightly so that you are at around 45 degrees. Now, Use your free hand to do one arm dumbbell lateral raises.

[/ QUOTE ]

now i get it, sounds brutal, i'll give them a try!

[goldmill]

I've started using these about 3 weeks ago and love them.

[W8lifter2]

I try to do them once a week. Absolutely one of the best isloation movements for medial delts. For kicks, try then with a barbell /forum/images/graemlins/grin.gif

[Tuf]

One of my favorites! /forum/images/graemlins/cool.gif

[Pacman]

I use the smith machine...hold on to the barbell while it is hooked. kills my shoulders. thanks for the exercise.

[Brad140]

Thanks for reminding me about those, I got shoulders tonight!

[Patyal68]

Did them this morning. I loved them /forum/images/graemlins/cool.gif /forum/images/graemlins/laugh.gif great exercise. Thanks OS

[Fireproof]

A favorite for me too! /forum/images/graemlins/smile.gif Old School = Hard Core! Nice! /forum/images/graemlins/cool.gif

[Mecha04]

My friends and I call them Leaning Lateral Raises.

I forgot about this excersie, I just did delts last night so now I'll have to wait a week before I can do them. /forum/images/graemlins/frown.gif

[senkizer]

They're pretty good with cables also. I love them because they isolate real nice.

[Venom]

Awesome. I will have to try this tonight. /forum/images/graemlins/cool.gif

[**DONOTDELETE**]

[Debbie9999]

I do them in my basement, which has those metal poles that hold up the house. The poles are easy to grab onto when doing the side lat raises.

In fact, even though I have a gym membership, I still do shoulders at home because it is mostly DB and BB work and you don't need any special equipment.

[Kühn]

How 'bout super settin' em with anything?

[Pacman]

bump