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My Top Delt Exercise

My Secret to bigger looking Delts

Compared to other free-weight lateral raise variations, this exercise puts the deltoid under tension for a greater portion of the range of motion, making each rep more effective. It also places greater overload at the top of the movement.

Since the lean-away lateral raise is a unilateral (one-limbed) movement, it facilitates the recruitment of high threshold motor units in lifters with a large strength deficit, in beginners, and in long-limbed individuals.

Starting position

  1. Holding a dumbbell in one hand, grasp a pole, cable machine, or anything stable with your free hand.

  2. Position both feet under the hand with which you are grasping the pole and lean out to the side holding the dumbbell, allowing the dumbbell to hang straight down.

  3. Flex your hips slightly so that you are leaning a little forward.

Execution

  1. Keeping your body still and elbow slightly flexed, exhale as you raise the dumbbell out to the side.

  2. Hold for a count of two.

  3. Inhale as you lower the dumbbell to the starting position in a controlled manner.

  4. Repeat for the prescribed number of repetitions.

  5. Repeat the exercise with your opposite arm.


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