side delt builder lying on your side, raising one arm from across your body
starting with the arm crossed over you loads the delt at its longest, which is
the one thing a standing raise never manages
it is the mirror of a standing raise: tension is there from the stretch and
drains as the arm rises, where standing has nothing at the bottom and
everything at the top
Execution
Set a bench to a shallow incline, around 30 degrees, and lie on your side
against it. Hold a dumbbell in your top hand with that arm crossed over your
body.
raise the arm up and away from your body, leading with your elbow
keep a slight bend in the elbow throughout
stop when your arm reaches vertical
lower it under control back across your body
pause briefly in the stretched position to milk the tension
finish all reps on one side before switching
Go lighter than you would standing. The load arrives in the stretch, before you
have any leverage on it.
Purpose
side delt builder lying on your side, raising one arm from across your body
starting with the arm crossed over you loads the delt at its longest, which is
the one thing a standing raise never manages
it is the mirror of a standing raise: tension is there from the stretch and
drains as the arm rises, where standing has nothing at the bottom and
everything at the top
Execution
Set a bench to a shallow incline, around 30 degrees, and lie on your side
against it. Hold a dumbbell in your top hand with that arm crossed over your
body.
raise the arm up and away from your body, leading with your elbow
keep a slight bend in the elbow throughout
stop when your arm reaches vertical
lower it under control back across your body
pause briefly in the stretched position to milk the tension
finish all reps on one side before switching
Go lighter than you would standing. The load arrives in the stretch, before you
have any leverage on it.