Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | dumbbell |
Additional Equipment | incline bench |
Instructions
Preparation
Grasp dumbbell with one hand and with other side of body lie on incline bench. Keep arm slightly bent and hold dumbbell besides thigh. Place feet on floor to stabilize position.Execution
Raise dumbbell up until arm is perpendicular to torso. Return and repeat. Continue with opposite side.Variations / Comments
Incline bench should be set to about 45°. To train side deltoids prevent shoulder from external rotation. Imagine to spill a bottle of water.
Starting Position
Ending Position
Muscles
Target | Deltoid, Lateral |
Synergist | Deltoid, Posterior | Supraspinatus | Trapezius, Middle | Trapezius, Lower | Serratus Anterior |
Stabilizers | Wrist Extensors | Trapezius, Upper |
Front
Rear