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Deltoids

EXERCISES

Overhead Barbell Press
  • Legs should be shoulder width apart.
  • Press the bar up in your direct line of vision.
  • Don't arch your back when pressing up.
  • Don't lockout you elbows at the top of the movement.
  • Exhale on the lift.
  • Your arms should be 6 - 8 inches wider than should width.
  • This can be done in front or behind the neck.


Upright Rows
  • Use a close or wide grip.
  • Bring the bar up to the chin.
  • The elbows should come up higher than the bar.
  • Exhale on the lift.
  • A narrow grip primarily works the traps, a wide grip will shift the strain to the side delts.


Side Lateral Raises
  • Can be performed seated or standing.
  • With the elbows slightly bent, raise two dumbbells to the sides of the body. As you raise them, gradually rotate the wrists so that the little finger is highest. It is like pouring a jug of water.
  • Works the side delts for width!

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