side delt builder lying face up on an incline bench
reclining sets your arms at an angle to your torso before you start, so the
delt is loaded from the first degree rather than carrying nothing at the
bottom the way a standing raise does
the pad is behind you, so the arm cannot travel across your body: the loaded
start is bought by giving up the stretched end of the range
Execution
Set an incline bench to roughly 45 degrees and lie back against it with a
dumbbell in each hand, arms hanging at your sides, palms facing in.
raise the dumbbells out to your sides, leading with your elbows
keep a slight bend in your elbows throughout
stop when your arms reach roughly in line with your shoulders
lower them under control, resisting the whole way
keep your back on the pad rather than rolling off it
Set the bench angle once and keep it, adding an exercise note when you change
it: more reclined loads the bottom harder, more upright moves it back towards a
standing raise.
Purpose
side delt builder lying face up on an incline bench
reclining sets your arms at an angle to your torso before you start, so the
delt is loaded from the first degree rather than carrying nothing at the
bottom the way a standing raise does
the pad is behind you, so the arm cannot travel across your body: the loaded
start is bought by giving up the stretched end of the range
Execution
Set an incline bench to roughly 45 degrees and lie back against it with a
dumbbell in each hand, arms hanging at your sides, palms facing in.
raise the dumbbells out to your sides, leading with your elbows
keep a slight bend in your elbows throughout
stop when your arms reach roughly in line with your shoulders
lower them under control, resisting the whole way
keep your back on the pad rather than rolling off it
Set the bench angle once and keep it, adding an exercise note when you change
it: more reclined loads the bottom harder, more upright moves it back towards a
standing raise.