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The next day, I work my back, biceps, and delts with smith rows, chest supported rows, machine shoulder presses, face pulls, and dumbbell lateral raises.
Dumbbell shoulder fly. The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little.
Dumbbell lateral raise. The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards ...
Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Here's you how to do it right.
Add the dumbbell chest fly to your workouts once or twice a week at most, shortly after you finish your big time compound pressing exercises. On that note, the dumbbell chest press is not a move ...
The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training. This exercise is an isolation exercise that heavily works the posterior deltoid muscle. The movement is primarily limited to the two shoulder joints: the glenohumeral joint and the scapulothoracic joint.
Grab the end of one dumbbell in both hands, and hold it by your chest with your elbows underneath. ... Lateral Squats, Sets: 3, Reps: 6 per side. ... Chest-Supported Dumbbell Rows, Sets: 4, Reps: 8.
When using the Pec Dec machine the hands grip two handles at head height, while the forearms push against two pads at chest height. [2] The anterior deltoids are used as synergists in both variations. The biceps brachii act as a synergist in the seated lever exercise, but not on the Pec Dec due to the raised arm position.