Pec Deck Rear Deltoid Lateral

pec deck rear deltoid lateral

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sit on the machine with your torso on the backrest. With your arms outstretched takes the handles :

  • Inspire and spread your arms to straighten your shoulder blades at the end of movement.

  • Exhale

This exercise works your posterior deltoid, infraspinatus and teres minor muscle. And at the end of the movement when you shoulder blades are tightened, it works your shoulder blades, trapezius and rhomboids.

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-Steph

Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and your hands are a little more apart than the width of your shoulders :

  • Inhale and pull the barbell along your body to your chin bay raising your elbows as high as possible.

  • Back to the starting position without shaking

  • Exhale at the end of the movement

This exercice mainly works all the deltoids, trapezius, biceps and forearms’s muscles and a little bit butt, sacrospinalis and abs.

it’s a complete basics movement to obtain a body like Hercules.

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-Steph

Barbell Front Raises

barbell front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and you have arms outstrechted :

  • Inhale and raises the barbell until the level of your eyes

  • Back to the start position slowly by avoiding shaking

  • Exhale at the end of the movement

This exercice mainly works your anterior deltoids, your upper pectorals, infraspinatus and a little bit your trapezius, serratus anterior and your short head of your biceps.

If you raise higher up, your posterior deltoids also work to help raise your arms vertically.

This exercice can also be done at the low pulley. Put your back against the machine with the cable passing between your legs.

Note : Your brachial biceps works a little bit in alll anterior elevation of your arm.

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-Steph

One Dumbbell Front Raises

One Dumbbell Front Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a dumbbell on your thinghs with your hand crossed on the handle. The palms of your hands are face to face and you have arms outstrechted :

  • Inhale and raises the dumbbell until the level of your eyes

  • Back to the start position slowly by avoiding shaking

  • Exhale at the end of the movement

This exercice works your anterior deltoids, your upper pectorals and your short head of your biceps.

It should aslo bee added that all the muscles that stabilize the scapulae use isometric action, allowing the humerus to pivot on a stable support.

Share this article if you think it can help someone you know. Thank you.

-Steph

Machine Lateral Raises

shouler exercise machine lateral raises

This is The Stephane Andre and today I’m talking about machine lateral raise. I read Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sit on the machine and take the handles :

  • Inhale and raises your elbows to the horizontal

  • Exhale at the end of the movement

This exercise mainly works the lateral deltoid and also the supra-spinous muscles. If you raise your elbows beyond the horizontal, you’ll work the upper part of trapezius.

Note: This is a good exercise for beginners that doesn’t require any positioning effort and allows to do sets with high reps.

Share this article if you think it can help someone you know. Thank you.

-Steph

High Pulley Lateral Extensions

high pulley lateral extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing in front of pulleys. Keep your arms stretched forward to take the right handle with your left hand and take the left handle with your right hand :

  • Inhale and spread your arms, keeping your arms outstretched. Expire at the end of the movement.

  • Back to the starting position by controlling the movement.

This exercice works deltoids, mainly posterior beams, infraspinatus and teres minor. At the end of movement (when shoulder blades approach), this exercice works trapezius and rhomboids.

Note : For people who have shoulders forward because of chest muscles, do this exercice and use the machine that works rear shoulders help to rebalance posture.

To straighten shoulders, it’s necessary to use moderate weights to stay focused on the end of movement to tighten shoulder blades properly.

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-Steph

One Arm Rear Deltoid Fly With Cable

One Arm Rear Deltoid Fly With Cable

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Place the pulley at your waist and place your body in profil in relation to the machine. Take the handle and stick your arm along your body with your elbow flexed and your forearm against your stomach :

  • Do an external rotation of your arm trying to keep your arm against your body and your elbow flexed

This exercice work mainly infraspinatus, teres minor and a little bit deltoid posterior beams. If at the end of the movement you bring your shoulder blade to the center of your body, you will also work rhombroids and middle and lower portions of your trapezius.

This exercice is often recommended for rehabilitations after a tear or partial removal of infraspinatus. For rehabilitations, this exercice is do with very light weight.

Note : This exercice is also used to target work on deltoid posterior beams. To do this, you have to take off your arm of your body slighty and extend your elbow at the end of the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph