I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Lying on the side, on the floor or on a bench with a dumbbell on your hand in pronation :
- Inhale and raise your arm to the vertical
- Exhale at the end of the movement
When you do « standing » raise, you work the muscle to a maximal intensity at the end of the movement when your arms are horizontal. With this exercice, you work your deltoid in another way. You work the muscle to a maximal intensity at the beginning of the movement. Long sets of 10 to 20 reps give better results
This movement works the supraspinous, muscle acting mainly in the start of raise. By changing the start position (dumbbell placed in front of your thigh, on you thigh or behind your thigh), you can work all deltoid’s beams.
To have more intensity, you can do this movement in continious tension without putting the dumbbell on your thigh.
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