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Sideways Incline Dumbbell Lateral Raise
Posted by: Ron
One more exercise that adds more width to your shoulders by focusing on building the side delt
Perform the single arm incline lateral dumbbell raise for adding size to your side delt
This single arm incline lateral dumbbell raise maximally isolates the lateral head of the delts. You need to drop your regular weights for this one if you want to get the most out of this exercise.
If you have a long sit-up board (very rare in gyms today) or a window bench/board like Vince's Gym used to have (even more rare) you can do this exercise standing up. Mind you with some creativity, you can do it leaning against a wall at a certain angle and get similar benefits.
This is the way to perform the exercise: Lie on your side on the sit up board at roughly 45 degrees. You can kneel or sit on an incline bench as well, although if your shoulder is higher than the top of the incline bench, you'll have a tendency to cheat and hence reduce the effectiveness of the exercise. Once you're in the position, bend your elbow slightly while moving your arm out in front of you about 20 degrees to take advantage of the scapular angle that puts the most emphasis on the lateral head of the delts. Avoid swinging your body just to get the weight up.
With the modified angle, the lever arm is changed and therefore the focus put on the side delts will be more intense. Make sure you're still pouring the water out of the bell closer to your thumb and that you keep your upper body as still as possible. Only moving the shoulder joint in the most advantageous plane, fully contracting the lateral head of the delts. Pause for half a second when your elbow is perpendicular to your upper body, squeeze the side delt as hard as possible before you slowly lower it to the starting position.
After 6 or so workouts, increase or decrease the angle of the bench to confuse it and shock it into further growth.
Again, the quality of the movement is key here too. It's much more important than the weight you use. Get the form right and enjoy shopping for new shirts, t-shirts and sweaters that have plenty of room for your newly developed width.
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