|SCIENTIFIC DELT DEVELOPMENT
BodybuildingPro.com Training Database Bodybuilding Articles SCIENTIFIC DELT DEVELOPMENT
Blast your deltoids
When blasting your delts, try
starting with standing side dumbbell raises. Alternate arms with
very slow and deliberate movements.
For correct form, be sure to raise dumbbells to nose-level and keep
your elbows straight. Use 2-3 working sets and for an extra pump
hold the weight in the top position for 3 seconds or so on the
final few reps of each set.
You can also vary standing side dumbbell raises by bringing the
arms slightly forward at an angle. Shoot for a grove about halfway
between side raises and front raises. Use light weight initially to
really feel the movement.
Deltoids respond well to light and moderate poundage providing
proper form is maintained.
On the standing raises, you’ll also benefit from
experimenting with the hand and wrist position—try it thumbs
down, palms down, palms up, etc.
This will change the angle of attack on your delts slightly and
help add variation into your program. With this in mind, you should
also try the various lateral raises while seated on a flat
bench—this often helps you to maintain proper form and really
isolate the delts.
Try this next time your at the gym warming up delts to get a sense
and feeling of the different heads being worked.
Take a 10 lb. dumbbell in one arm and raise it in front of you up
to shoulder level. While keeping the height of the dumbbell steady,
move your arm first across your body towards your opposite shoulder
. . . you should feel the very front of your delt flex slightly.
Now keeping your elbow straight, move your arm outward towards your
side . . . you’ll feel the tension in your shoulder
While you’re doing this, you can also rotate your palm and
wrist from thumb-up to thumb-down and take note of the different
deltoid heads tensing with the varied hand position.
Place your opposite hand on your flexed shoulder to feel how the
delts respond to the various positions of the arm and hand.
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