Purpose

(1) To develop the lateral head of the deltoid. This exercise also works the front and rear heads of the deltoids to a lesser extent.

Instructions

(1) Stand with a dumbbell in one hand, palm facing your thigh and your feet together.

(2) Reach out and grasp a doorframe with your opposite hand. Lean away from the door, allowing the opposite hand and doorframe to support your bodyweight.

(3) Lift the dumbbell in a wide arc to shoulder level.

(4) Lower the weight downwards through the same arc, and repeat the movement with both arms.

Tips

(1) To keep constant tension on the deltoid, stop just short of letting your arm go perpendicular to the floor when lowering the dumbbell.