Stand with a straight back, with legs slightly apart, arms hanging next to the body, holding a barbell in each hand.
- Raise the arms to horizontal with the elbows slightly bent.
- Return to the initial position.
This exercise mainly uses the middle deltoid.
The tree devisions of the deltoids create a multipennate muscle whose different fiber directions coverge on the humerus. Their function is to support relatively heavy weight and to move the arm through its full range of motion with precision. Therefore, it is important to adapt training to the specifics of this muscle by varying the initial position of the movement.
This thoroughly works all the fibres of the middle deltoids. Because everyone’s physical structure is different you must find the angle of the initial position that is best for you.
Raise the arm above horizontal contracts the upper part of the trapezius, however many body builders dont work above horizontal so they isolate the lateral deltoid.
This exercise should not be performed with heavy weights, but instead in sets of 10 to 25 reps while varying the working angle with our much recuperation time until you feel a burn. To increase the intensity, maintain an isometric contraction for a few seconds with the arm at horizontal between each rep.
